How to improve your back posture, with 4 simple exercises

How to improve your back posture

The back is one of the most delicate parts of the body . And having a good posture is the best alternative against injuries, discomfort and pain in this area.

Most of us have had back pain at some point in our lives, and although in some cases this pain may be related to a sports injury, an accident or a congenital condition such as scoliosis, most of the time, back pain develops during the course of everyday life, because of our habits and poor posture.

Repetitive activities at work or at home, bad position when grabbing or carrying something, bad posture when sitting in front of the computer… these acts or actions can cause excessive tension in this area and end up causing back pain. Fortunately, there is much we can do to avoid this type of lumbar and cervical problems .

For example, having a healthy lifestyle and being in good shape or having a good level of physical activity. In addition to being aware and paying attention to your back, we can also strengthen it with some exercises as we will show you in this article.

  • You may be interested in: “The 10 Psychological Benefits of Physical Exercise”

Benefits of good back posture

To maintain a good back posture it is important that you understand that not only the physical aspect counts or to do exercises; but also the mental aspect, to be aware of our posture, for example, when bending down and taking something. Being aware that we are going to make a gesture that may endanger the integrity of our back will help us to make a correct gesture and therefore avoid unnecessary injuries.

Good back posture has a number of benefits.

  • Helps to breathe better and increase lung capacity.
  • It improves our mental state because more oxygen reaches our brain.
  • This in turn causes less tiredness and fatigue.
  • We reduce the risk of injury and pain in the area.
  • We also reduce the risk of injury and pain in other areas: legs, neck, cervicals, etc.

Frequent errors in posture

In the case of some individuals , years of bad posture and sedentariness lead some of their muscles to lie down and tense up. This causes other muscles to have to make an extra effort to counteract the affected muscles and to maintain the body’s balance.

There are many situations in daily life that, without us even realizing it, may be negatively affecting our correct posture and causing pain in our back.

  • Poor sitting : we may not realize that our sitting posture is affecting our back, but it is one of the main causes of back pain and injury.
  • Hyperlordosis : when our butt protrudes too far. Hyperlordosis, something that in the long run also has a negative effect on our back.
  • Standing with a flat back : standing with a flat back means that the pelvis is tucked in and the lower back is straight rather than naturally curved. These people often have serious difficulties in standing for long periods of time.
  • Poor foot support : poor foot support when walking or standing can also strain the back.
  • Bend back and neck : bend back and neck, for example when writing on a computer or reading messages on a mobile phone.
  • Chin elevation: unlike the previous case, having an excessively high chin can also cause back problems.
  • Shoulders forward : having shoulders forward unconsciously is negative for the health of the back.
  • Bad posture when talking on the phone : talking on the phone with bad posture can also cause back pain.

Exercises to improve back posture

In addition to correcting the bad posture in the previous points, it is possible to improve the posture of the back with a series of exercises that we show you below.

1. Iron

The iron is a classic exercise for a strong back and core. Also known as “plank”, it is an isometric exercise, so you have to tense a muscle and keep it in a stationary position as long as necessary. When the plank is executed correctly, several abdominal muscles are strengthened, while also positively affecting the shoulders and back.

2. Back extension

The back extension exercise provides many benefits for the posture, and therefore it is necessary to strengthen this area. To do this, you can lie on your stomach, extending your arms above your head. Keeping your head in line with your spine, gently lift your shoulders. Hold the position for a few seconds and return to the initial position.

3. Fly back

The reverse fly is an excellent exercise to improve the strength in the back. As mentioned, having your shoulders forward is bad for your back. This movement can be a great solution.

To carry out this exercise, use light weights, holding a dumbbell with each one. You can perform the exercise with a leaning bench, supporting your chest and raising your arms as if they were wings.

4. Rotating shoulder movement

Sitting posture is important for all of us, and many times, unconsciously, we position ourselves badly. This exercise is ideal for relieving tension and promoting correct posture.

The rotary shoulder movement can be done while sitting or standing. Inhale and lift your shoulders towards your ears. Hold them for a few seconds before exhaling and bringing the shoulder blades down.

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