Back pain is one of the most affecting men and women, in most cases proper exercise reduces symptoms and corrects posture, so if you suffer from pain in this area, you should know that there are exercises to improve back posture and minimize suffering. Take a look at them below.
Perhaps the discomfort is due to poor posture in the office or forced movements, in any case, the bad posture is characterized by shoulder arches and forward, the postural rebalancing takes time, but the right back reduces muscle tension and relieves the discomfort that accompanies it.
- There are several studies on this disorder conducted by different entities.
- Such as the World Health Organization.
- According to WHO.
- 80% of the population suffers from back pain at some point in their lives.
- And is the most common cause of disability in young adults.
There are several causes of these pains: bad habits, as well as other factors such as old age, physical inactivity, loss of muscle mass, etc. In this way, the interventions we will make will aim to directly correct these factors and modify them.
If you include the following strengthening and stretching exercises in your daily routine, you’ll notice how these small or big discomforts, as a result of muscle tension, decrease so try it!
The first exercise to improve your back posture is a very simple exercise that involves pressing your back against the wall and sliding slowly until your knees are slightly bent.
Remember that at the same time as you do the push-ups, you have to press your back against the wall, you must hold this position for about 10 seconds. Then drag until it rises. We recommend repeating the exercise 8 to 12 times.
This second proposal is another simple exercise that will allow you to reduce the symptoms of lumbalgia, to do this you will have to lie on the ground on your back, stretch your legs and then bend one knee against the chest, keeping the other leg straight.
Continue in this position for 15 to 30 seconds. In the meantime, make sure your back is fully resting on the ground, finally lower your knee and repeat the exercise with the other leg, it is necessary to bend 2 to 4 times.
“Pain has great educational power; it makes us better, more merciful, we turn to ourselves and we are convinced that this life is not a game, but a duty.
Without a doubt, the superman is one of our favorite exercises to improve the posture of the back, this pose must be performed lying face down and consists, as the name suggests, in imitating the superhero when he flies, that is, when you are on the ground, you have to lift legs and arms, stretching all your limbs.
Note that the body should be slightly bent. Hold this position for 20 to 30 seconds. Then slowly lower your arms and legs to the ground. Repeat this exercise three times.
Finally, this exercise consists of a chest mobility position in which you don’t need any equipment, you just have to breathe properly and concentrate on the movement of the body, you need to sit on the ground, join legs and feet with your fingers extended. and keep your legs tight.
During exercise, you should place your hands on both sides of your body, always at shoulder height, and your forearms and hands on the ground to lift the upper half.
Then slowly lift your chest and inhale deeply, as if you are trying to do push-ups, in this position you should pause for 5 seconds and return to the starting position, ideally do about 20 repetitions per exercise.
Finally, we recommend that you also include in your routine activities such as yoga or swimming, think that like the exercises presented, yoga and swimming also stimulate your muscles and allow you to recover your normal functions, in addition to increasing the flexibility of your body. tendons and the range of motion of the joints.
We hope you enjoyed these exercises to improve your back posture. Keep in mind that benefits come when we make a habit, although we may feel positive effects early in your practice.