Posture Exercises for Back Pain Relief
1. Back Pain Reliever
This posture exercise is for them who spend a lot of time sitting. Long time sitting down cases our anterior hip muscles to shorten, which in turn, lead to a poor posture and back pain. The best way to get relief from lower back pain due to long sitting is by keeping our pelvis in neutral alignment, which can be achieved by stretching our anterior hip muscles. Here is how you can do it:
Place your knee down and bring your right leg out in front of you making a 90 degree angle. Bring your hands behind your head and force your left hip forwards. By doing this, you’ll be able to feel the stretch through the front of your thigh and the front of your left hip. Maintain this position for 30 seconds. Repeat this for the other side too. Doing this 5-6 times a day will help reduce lower back pain.
Imagine a straight line passing through your body from floor to the ceiling. Now visualise that a strong cord joined to your breastbone is drawing your rib cage and chest upwards, making your taller. Constrain your pelvis level and don’t let the lower back to sway. Slowly stretch your head toward the ceiling in such a way that the space between your pelvis and rib cage increases. Hold this position for 30 seconds and then repeat again in the next minute. Do this for 5 times a day and you’ll notice significant reduction in your lower back pain.
3. Shoulder Blade Squeeze
This is one of the posture exercises for lower back pain relief that will also help to decrease your shoulder stress. Position yourself straight on a chair and rest your hands on your thighs. Maintain your shoulders down and level your chin. Slowly pull your shoulders back and squeeze your shoulder blades together. Maintain this position for 5 seconds; relax. Repeat 3-4 times.
In this busy world, it’s difficult to devote special time for exercising and stretching to maintain a proper health. Keeping this in viewpoint, the above described posture exercises for lower back pain relief is designed in such a way that you don’t need to divide separate time for them. These stretches for back pain relief can be practiced effectively in the office, home or at the gym.
Tags: Back Pain Relief, Lower Back Pain Relief, Posture Exercises for Lower Back Pain Relief, Home Remedies for Back Pain Relief, Easy Exercise.