Poor posture means that your body has adopted a position that isn’t comfortable, putting unnecessary strain on your body, which causes the pain. Most of the poor posture is related to muscle weakness, lack of flexibility, and lack of activity. When you have back pain, it is very difficult to sleep, work and even walk. Maintaining a proper posture is very important for preventing or to relieve from back pain. So, today I am here with some of the posture correction methods which you can try at home to prevent back pain. Without any delay, let’s move to the easy methods to prevent back pain.
SHOULDER BLADE SQUEEZE
Start with sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can do without pain. Hold on for 5 seconds and repeat 10 times provided the exercise is pain-free. Repeat this method 3 to 5 times daily.
CHIN TUCKS
In this method, you should start with sitting or standing tall with your back and neck straight, shoulders should be slightly back. Tuck your chin in as far as you can do without any kind of pain. Keep your eyes and nose facing straight forward. Hold for 5 seconds and release. Repeat this exercise 3 to 5 times daily.
CHEST STRETCH
To start, place your forearm on a device such as a pole or a wall. Keeping your arm at 90 degrees, lean outwards, feel the stretch in your chest and hold for 15 – 20 seconds. Then put your hand on the device and lengthen your arm and slightly turn your body outwards and hold for 15 to 30 seconds. Finally, leaving just your fingertips on the device, extend your arm and turn even further, holding again for 15 – 30 seconds. Swap sides and repeat this method with the other arm.
LUMBAR ROTATION
Start by lying on your back with knees bent and your arms out to the side in a ‘T’ position. Rotate your knees to one side, attempting to touch the floor, whilst looking over the opposite shoulder. Hold for 10 seconds before raising your top leg back to the center first, followed by the bottom leg and then repeat on the opposite side.
WALL ANGEL
Standing upright against a wall, move your feet slightly out, tuck your chin in, ensure your tailbone upper back and head remain against the wall. Breathe in and raise your arms up against the wall, maintaining a 90-degree angle and keeping your elbows and hands on the wall. Repeat five times. Take it one step further by rotating down the wall to each side. Repeat five times. Repeat both exercises 2 times daily.
CAT AND CAMEL POSES
Begin with your hands and knees, your hands directly below your shoulders and your knees directly below your hips. Gently tuck your chin in towards your chest and round up your middle back, drawing in your abdominals and tucking your tailbone under. After that stick out your buttocks and let your chest and stomach sag whilst looking forward. Repeat it 4 times.
Hopefully, this posture correction method will help you with your back pain.
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