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Having good posture is crucial for maintaining a healthy spine and overall well-being. Unfortunately, many individuals often find themselves slouching or hunching their backs, leading to discomfort and potential long-term problems. If you have been struggling with poor posture or a rounded back, this guide aims to provide you with practical tips and exercises to help straighten your back. By incorporating these techniques into your daily routine, you can improve your posture, alleviate pain, and promote a strong and healthy spine. Read on to discover how to take control of your back health and embrace the benefits of a well-aligned posture.
This article was co-written by Robert Borer, DC. Dr. Borer is a Chiropractor in Michigan, where he runs a family-owned chiropractic business with his wife, Dr. Sherri Borer. He received his PhD in Chiropractic Medicine from Palmer College in Iowa in 1999. His clinic won the 2015 Patient’s Choice award in Saline, Michigan.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 14,752 times.
A hunched or hunched back can lead to painful syndromes that get worse over time. Trying to keep your back straight will help ease symptoms as you get older.
Steps
Identify the wrong posture
- Head and neck: Make sure that the head is straight from the shoulders. Many people have a tendency to put their head forward. If your ears are in line with the front of your chest, pull your head back. [1] X Research Source
- Shoulders, arms, and hands: Arms and hands should be relaxed on either side of the body. Then the shoulders will be in a good position. If the arms fall in front of the chest, pull the shoulders back. [2] X Research Source
- Hips: Find a comfortable position in between the two poses that bring the hips far forward and back. [3] X Research Sources
- Not everyone feels pain and discomfort from poor posture. Our bodies have a remarkable ability to regulate and compensate.
- While “flat feet” themselves are a sign of poor posture, you may also experience pain in your feet, ankles, calves, knees, hips, and lower legs in general. [6] X Research Source
Improve your posture
- Cobra Pose: Lie on your stomach, with your hands under your shoulders, fingers facing forward. Next, keep your elbows close to your body and try to squeeze your shoulder blades together. Make sure that in this position, the back is stabilized by contracting the abdominal muscles. Then, slowly lift your chest up with your neck held in an extended position. Use your hands to support and use your back muscles to pull you up. Hold for 10 breaths and lower yourself down. Repeat 3 times. [9] X Research Source
- Child’s Pose: Kneel, arms raised above head, palms facing each other. Next, exhale and slowly bend forward. Lower your forehead to the floor and stretch your arms forward, pressing your palms to the floor. Hold, then return to the starting position. Repeat six times. [10] X Research Source
- Mountain pose: Stand upright, feet flat on the floor, heels slightly apart. Make sure your weight is evenly distributed on both feet. Lift the inside of the ankle so that the foot appears to be cupped. Extend your shoulders and try to touch them. Gradually relax. Finally, raise your arms overhead, looking straight ahead. [11] X Research Source
- Squeeze the shoulder blades together. Imagine that you are using your shoulder blades to hold the ball. Try to squeeze the ball by squeezing your shoulder blades together. Hold for 10 seconds. This move will help strengthen the front shoulder – the part that is most likely to tighten when in the wrong position.
- Shoulder rotation. Rotate one shoulder forward, up, back, and down. Imagine that you are sliding your shoulder blades down your spine. Repeat with the other shoulder. This move helps to reposition the shoulders back as usual.
- Chest tension. Roll up a towel or piece of cloth and stand with your feet shoulder-width apart. Hold the towel so that they are stretched and your hands are shoulder-width apart. Inhale and lift your arms to shoulder height. Then, exhale and pull your arms up and back as much as you can. Hold for two breaths, lower your arms and repeat. [13] X Research Source
Adjustment in daily life
- If you sleep on your back, consider placing pillows under your knees and rolled towels under your back. It will help reduce pressure on the back, relieve pain and lengthen the back.
- When sleeping on your side, you can place a pillow between your knees to keep your hips straight.
- Avoid lying on your stomach. Lying on your stomach puts unnecessary pressure on the spine and can lead to spondylolisthesis. It can also lead to chronic neck and lower back pain in the future. [17] X Research Source
- Bend your knees, not your waist. Unlike leg and abdominal muscles, back muscles are not designed to help you lift and carry heavy objects. When lifting something, make sure that instead of bending your back, you are only bending
knees, thereby avoiding pressure on the lower back.
- Hold the object close to the chest. The closer the objects are to the chest, the less the back has to do in holding them. [18] X Research Sources
Find an expert
- Most of these exercises aim to increase range of motion in the hips and lengthen the spine, reducing tension along the spine. [21] X Research Source
- If the problem is less severe, you may consider working with a personal trainer only. Discuss that you want to focus on the muscles that lead to better posture (mainly the lateral muscles). They will give you general exercises and stretches to help improve your posture. [22] X Research Source
- Similarly, regularly sitting in a massage chair also helps relieve stress. However, it cannot focus on the areas that need the most treatment like service from a trained masseuse.
This article was co-written by Robert Borer, DC. Dr. Borer is a Chiropractor in Michigan, where he runs a family-owned chiropractic business with his wife, Dr. Sherri Borer. He received his PhD in Chiropractic Medicine from Palmer College in Iowa in 1999. His clinic won the 2015 Patient’s Choice award in Saline, Michigan.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 14,752 times.
A hunched or hunched back can lead to painful syndromes that get worse over time. Trying to keep your back straight will help ease symptoms as you get older.
In conclusion, maintaining a straight and healthy back is crucial for overall well-being. Poor posture and a misaligned spine can lead to various health issues and discomfort, but with the right techniques and habits, it is possible to improve and straighten your back. It is essential to prioritize strengthening the core muscles, practicing good posture, and incorporating regular exercise and stretching into your routine. Additionally, making ergonomic adjustments to your workspace and investing in supportive furniture can also aid in maintaining proper alignment. By implementing these strategies consistently, you can significantly improve your posture, relieve back pain, and promote a healthier back for a lifetime. Remember, the process of straightening your back requires patience, perseverance, and a commitment to making positive changes in your lifestyle.
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