Most of us sought back pain relief at some point in our lives. But there’s a simple way to lessen your chance of getting back pain – paying attention to your posture. Nowadays, it’s easier to find yourself slumped over a computer or slouched over a phone or hours at a time. This can take a toll on your muscles and joints when you’re not positioned properly. Maintaining a correct posture is important in keeping the intricate structures of the back healthy.
Posture is the way you hold your body while sitting, standing, lying down, or performing tasks like bending, lifting, pulling, or reaching. Good posture refers to an ideal position wherein the bones of the spine are balanced and aligned. It puts less stress and tension on the discs and vertebrae in your spine so there is less chance for back pain. It also lowers the risk of injury by reducing the strain on your muscles, joints, and ligaments.
Here are suggested posture exercises to improve the way your body is positioned and lessen back pain:
It can be difficult for us to see our posture and alignment when exercising or performing daily activities. Imagery or visualization is a technique that can help you understand what good posture should look or feel like. The mind is trained to become more aware of what their body is doing. You will be asked to think of a straight line passing through your body from the ceiling to the floor. Then, you have to visualize that a strong cord attached to the top of your head is pulling you upward. Tuck the chin down, relax the shoulders, and imagine your neck is long like a swan’s.
Commonly included during physiotherapy for lower back pain, this exercise will give you a nice stretch across your chest. A therapist will ask you to stand facing a corner with your arms raised, hands flat against the walls, and elbows at shoulder height. One foot should be placed ahead of the other, with knees bent forward. Exhale as you lean your body toward the corner, keeping your back straight with the chest and head up. Hold this position for 20 to 30 seconds.
Shoulder blade squeeze
This technique is known to improve posture by stabilizing the shoulders and upper back muscles. It also promotes flexibility of the chest muscles. Start by standing tall with your arms at your side. Pull the shoulders back and downward slightly, as though you’re trying to get your shoulder blades to touch. Pull gently until you feel a slight stretch but don’t overextend. Hold this position for a few seconds and return to the starting position. Try it out after a deep tissue massage to give your back a relaxing stretch.
This simple move can help ease tension in your back and neck, as well as stretch your spine, glutes, and hamstrings. Start on all fours with hands and knees on the floor. Sink your hips back down toward your feet, while walking your hands out in front of you. Keep your arms extended as you gently place your forehead on the floor. You can place a pillow under your thighs for support if they won’t go all the way down. Relax and take deep breaths. Hold the pose for around 5 minutes.
Looking for a Dubai physiotherapy center to help you with your back pain? You can rely on our experienced therapists at Scandinavian Physiotherapy Center. They can teach you the techniques on how to constantly be mindful of your posture until it becomes a habit. Call us +971 4 551 6126 and book an appointment today!