Poor posture is behind most back problems. Today’s modern lifestyles mean most of us spend more time sitting than we used to do. At work, we sit in front of a computer screen and when we come home, we often end up sitting in front of the television.
Your Back Pain Relief recommends fixing your posture so that you suffer from less back pain does not always have any easy solution. When you are serious about reducing, or perhaps even getting rid of back pain, you need to get active.
The right kind of exercise will help. But, sometimes, you will find you will need a little of extra help. That is when posture supports come in.
When you suffer from back pain, it is a good idea to invest in a posture corrector. The best posture supports are the ones which you can wear when you exercise. They include:
- Posture correctors
- Posture brace
- Posture support
All three are comfortable to wear for an extended period of time, you can even wear them when you exercise.
Walking For Better Posture
You may not think of walking as a posture exercise, but walking wearing a posture support is one of the best exercises you can do. Your posture support will help you to walk in the right position to benefit your back and legs. Many people with bad posture also suffer from knee pain. Working on your legs and strengthening your lumbar region will make back pain easier to control.
Walking is a low-impact aerobic exercise which can help to improve back pain very quickly. Try to walk for at least one hour every day. Invest in a good pair of walking shoes such as MBT shoes which will further help you to improve your posture.
Wearing your posture support of choice, walk with your arms swinging standing up as tall as possible. If you find it hard to walk with your arms swinging, it is a good idea to invest in a pair of Scandinavian walking poles.
Pilates Lumbar Twists For Better Posture
Your Back Pain Relief recommends your routine should also include a few twists to get rid of any tension you may be feeling in your back.
Lumbar twists are easy floor exercises you can do at home with the help of a Lumbar Support.
You will need a mat, a thick towel and a smaller towel for head support for this exercise.
Lie down on the floor with your the smaller towel under your head, knees bent and slightly apart.
Stretch out your arms out in line with your shoulders and make sure your back is not arched. Pull in your abdominal muscles towards the floor and slow down your breathing.
Turn your head to the right and slowly let your legs follow until you feel your hip touching the floor. Make sure you do this slowly, don’t just let your legs drop.
Bring your knees and head back to the original position and repeat the same movement on the other side. Try to do 10 repetitions.
Standing Arm Rotations
Believe it or not, this exercise forces you to stand up straight. Simply stand up with your legs hip distance apart and hold your arms out level with your shoulders.
Start to circle your arms forward for 20 rotations and then reverse the rotation so that you are circling your arms in the other direction. You will feel this exercise in your arms and upper back. Work your way up to 10 repetitions. A great way to strengthen the upper arms and the muscles in your upper back.
This is one of the best poses you can do to improve posture. If you have a hand weight available you can use it to increase intensity.
Stand with your legs hip distance apart, put your palms together in front of you. Raise your arms to the ceiling and stretch through your core. Slowly bend towards the right and count to 15 slowly. Do the same exercise on the other side and work your way up to 10 repetitions on each side. This is a great exercise for the office.
Open Up The Chest
Your spine needs to have some “backward” movement as well as forward movement.
Once again, stand with your legs hip distance apart. Raise one hand above your head and place it between the shoulder blades. Take the other hand and place it on your lower back, fingers facing upwards.
Now try to reach the other hand. At first, you may not be able to do it, but eventually, it will become easier. Changed sides and repeat. It is surprisingly strenuous but try to do at least 10 repetitions.
To increase the intensity, you can use a Dyna-band or hold a small towel in the hand placed between the shoulder blades. Grab the towel with the lower hand and let both hands pull the towel,
This is another exercise you can do to strengthen your back.
Stand hip distance apart and stretch your arms out in front of you. Place your palms together and stretch like you are trying to reach for something with both hands. Once again, aim for 10 repetitions.
Benefits Of Posture Exercises
All 5 posture exercises are easy to do and you can do them wearing your posture corrector. As a matter of fact, any posture support or posture corrector will help you to complete the exercises and control your posture.
The same exercises are also toning exercises. Not only will you tone your muscles, but you are also likely to lose some back fat, arm fat and help to get rid of those dreaded bingo wings.
Taking an Omega 3 fish oil supplement will help as essential fatty acids reduce inflammation associated with back pain.
However, it is important to make sure you wear your posture support as much as possible when you suffer back pain. There is no reason why you should not wear your posture brace to work as it will give you better posture when you sit at your desk.
Always wear your support when walking and doing housework around the house. Believe it or not, our back does suffer when we do everyday things like hoovering and making the beds.