How to improve back posture, with 4 simple exercises

Sedentary habits can make us get 'stuck'. But we have the solution.

The back is one of the most delicate parts of the body.. And having a good posture is the best alternative against injuries, discomfort and pain in this area.

Most of us have had back pain at some point in our lives, and although in some cases this pain can be related to a sports injury, an accident or a congenital condition such as scoliosis, most of the time, back pain develops during the course of everyday life, because of our habits and poor posture.

Repetitive activities at work or at home, poor posture when holding or carrying something, bad posture when sitting at the computer... these acts or actions can cause excessive stress in this area and end up causing back pain. Fortunately, there is a lot we can do to avoid this type of lumbar and cervical problems..

For example, having a healthy lifestyle and being in good shape or having a good level of physical activity. In addition to being aware and paying attention to the back, we can also strengthen it with some exercises as we will show you in this article.

Benefits of a good back posture

In order to maintain a good posture of the back, it is important to understand that not only the physical aspect or exercise counts, but also the mental aspect is important, to be aware of our posture, for example, when we bend down and pick something up. Being aware that we are going to perform a gesture that may endanger the integrity of our back will help us to perform a correct gesture and therefore avoid unnecessary injuries.

A good back posture provides a series of benefits.

• It helps to breathe better and increase lung capacity.
• It improves our mental state because more oxygen reaches our brain.
• This in turn causes less tiredness and fatigue. and fatigue.
• We reduce the risk of injury and pain in the area.
• We also reduce the risk of injury and pain in other areas: legs, neck, cervical, etc.

Frequent errors in posture

In the case of some individuals**, years of poor posture and sedentary lifestyles lead some of their muscles to lie down and tighten,** causing other muscles to have to exert extra effort to counteract the affected muscles and to maintain body balance.

There are many situations in daily life that, without even realizing it, may be negatively affecting our correct posture and causing back pain.

• Sitting incorrectlyWe may not realize that our sitting posture is affecting our back, but it is one of the main causes of back pain and injury.
• Hyperlordosishyperlordosis, which in the long run also has a negative effect on our back.
• Standing with a flat backFlat back posture means the pelvis is tucked in and the lower back is straight rather than naturally curved. These people often have serious difficulty standing for long periods of time.
• Poor foot supportPoor foot support when walking or standing still can also put stress on the back.
• Curving the back and neckCurving the back and neck: curving the back and neck, for example, when typing on the computer or reading messages on the cell phone.
• Having the chin raised: contrary to the previous case, having the chin excessively raised can also cause problems in the back.
• Shoulders forwardHaving the shoulders forward in an unconscious way is negative for the health of the back.
• Poor posture when talking on the phonespeaking on the phone with a bad posture can also cause back pain.

Exercises to improve back posture

In addition to correcting bad posture in the previous points, it is possible to improve the posture of the back with a series of exercises shown below.

1. Plank

The plank is a classic exercise for a strong back and core. Also known as "plank", it is an isometric exercise, so you have to tense a Muscle and hold it in a stationary position for as long as necessary. When the plank is executed correctly, it strengthens several abdominal muscles, while also positively affecting the shoulders and back.

2. Back extension

The back extension exercise provides many benefits for posture, and therefore it is necessary to strengthen this area. To perform it, you can lie on your stomach, stretching your arms above your head. Keeping your head aligned with your spine, gently lift your shoulders. Hold the posture for a few seconds and return to the starting position.

3. Reverse Fly

The reverse fly is an excellent exercise to improve back strength. As mentioned, having your shoulders forward is detrimental to your back. This movement can be a great solution.

To perform this exercise use light weights, grabbing a dumbbell with each. You can perform the exercise with an incline bench, supporting your chest and raising your arms as if they were wings.

4. Rotating shoulder movement

The posture when sitting is important for everyone, and many times, unconsciously, we position ourselves wrongly. This exercise is ideal for relieving tension and promoting correct posture.

The shoulder roll can be done while sitting or standing. Inhale and lift your shoulders towards your ears. Hold for a few seconds before exhaling and bringing the shoulder blades down.