Severe back pain can result from different things, ranging from a sports related injury or an accident or even a medical condition like scoliosis. However, people tend to have back pain that may arise from everyday like habit like sitting behind a desk for long hours and lifting or carrying heavy load among other things. All these can tamper with the right posture. But all hope is not lost as it can be corrected with certain exercises that improve the posture, some of which are explained below.
1. Back strengthener
Go down on all fours, with your hands beneath your shoulders and your knees beneath your hips. Keep your eyes fixed on the floor and take a deep breath. Exhale and lift your right arm and left leg out straight to level them with your body. Engage your core stability muscles as you do this and try not to lean into your right hip for support. Inhale and lower your arm and leg back to the starting position, making them touch the ground at the same time, then exhale and raise the opposite arm and leg. Repeat the same procedure again.
2. Upper body stretch
Begin by standing upright while facing a corner with your arms raised and your hands flat against the wall. Keep your elbows at shoulder length and place one foot in front of the other. Now, bend your knee forward and exhale while you lean your body toward the corner. Then, keep your back straight and your chest and head up, so that you feel a stretch across your chest. Maintain this position for about 20 to 30 seconds. Relax and repeat.
3. Stand tall
Stand up tall against a blank wall with your heels, shoulder blades and bottom in contact with it. Leave a small gap between your lower back and the wall to maintain its natural arch and try to place the back of your head against the wall by tilting your chin downwards slightly. Maintain this pose for about 30 seconds and then step away from the wall, still in the posture.
4. Arm across chest stretch
With your arm bent at the elbow and the forearm parallel to the floor, lift your right arm to shoulder level in front of you. Now, grasp the right elbow with your left hand and pull it gently across your chest. You should feel a stretch in your upper arm and shoulder on the right side as you pull. Hold this stretch for about 20 seconds, then return to the starting position with both arms relaxed and repeat on the other side.
These poses will help to correct your posture and help to relieve back pain.
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