No matter how old you are, the truth is that back pain tends to affect all of us at one time or the other. And this can be due to multiple reasons. It may be a genetic or congenital condition like scoliosis, you may have been involved in an accident, or it may be a sports-related injury. However, for most people, it’s not due to any of these conditions. Instead, both the upper and lower back pain tend to develop during your day-to-day life.
The reality is that repetitive activities at home or work tend to produce a lot of tension on your muscles as well as they start to get tight. Either if you need to lift or carry weights during the entire day or if you need to spend the day sitting at a computer, you should probably start feeling back pain.
The good news is that you can prevent this from happening to you and you only need to pay attention to one thing: your posture.
Simply put, improving posture means that you need to pay more attention to the way you sit, stand, walk, and sleep. This will help you maintain your spine correctly aligned.
So, how can you reduce back pain and improve posture?
There are multiple things you can do to both reduce back pain and improve posture:
#1: Use Your Imagination:
Just imagine that you have a strong cord attached to the top of your head that is pulling your entire body. Try to maintain your head straight and fight both the urge to stand on tiptoe as well as to sway your lower back.
By maintaining this position, you are improving your posture since you are keeping your spine completely aligned. So, ultimately, you’ll be also reducing back pain. Better yet, you’ll look taller.
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#2: Stretch Your Upper Body:
Stretching is one of the best exercises to reduce back pain that will also help you improve posture. All you need to do is to stand to look at a corner. Make sure that your arms are raised and you have your hands flat on the wall. Your elbows should also be at shoulder height.
You should now place one foot ahead of the other. Start bending your forward knee and exhale at the moment when you are leaning your body towards the corner. Make sure that your chest and head are up and that your back is straight. Try to hold this position for about 20 seconds.
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#3: Shoulder Blade Squeeze:
For this exercise, you will need to sit in a chair. Make sure that your hands are sitting on your thighs and that your shoulders are down. Then, slowly draw your shoulders back and gently squeeze the shoulder blades together. Count to five and relax. Make sure that you repeat it for 4 or 5 times.
#4: Arm-Cross-Chest Stretch:
To complete these exercises, make sure that you raise your left arm to shoulder height in front of you. Then, bend the elbow making sure that your forearm is parallel to the floor. Now grasp the left elbow with your right hand and gently pull it across the chest. Hold to this position for about 20 seconds and relax. Then, do the same with your right arm.