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6 Simple Exercises That Improve Posture And Reduce Back Pain

Immobility and a sedentary lifestyle are one of the scourges of our time. Computers, telephones and other “gadgets”, in front of which we like to sit more than allowed, are the main culprit for the lack of more movement in our daily lives.

If you can’t find time to get active during the day, and you are one of those who constantly work behind the computer, back pain is probably a daily occurrence for you as well. And this applies to people of all ages! Today we present a set of exercises that quickly relieve back pain and straighten posture.

Here are 6 exercises to improve posture and back pain:

Easy exercises against immobilization

In this article, we have prepared for you 6 simple but very effective exercises for the spine and back, which do not require much time and special physical training, but give very good results!

Partial Crunches for Lower Back Pain

Partial crunches are a simple exercise that strengthens your core and back muscles to help you with posture and back pain. Lie on your back, crossing your arms in front of your chest, and slowly lift your shoulders off the floor while engaging your core muscles. Hold for one second, then slowly lower your shoulders back down to the floor.

Bird Dog

This exercise relieves back pain by stabilizing the muscles in the core and lower back during movements of the arms and legs. Start on your hands and knees in a tabletop position. Then, as you tighten your abdominal muscles, lift and extend your right leg behind you and your left arm in front of you. Hold this position for 5 seconds, then repeat with your left foot and right hand.

Reverse High Five

If you’ve been sitting at your desk all day, rest from work to stand up and complete a few rounds of this exercise to prevent slouching and neck pain. Standing tall, turn your palms facing away from you, then press your hands back as if you were giving someone a double high five behind you.

Wall Sits

This simple exercise is a great break from sitting on the couch or crouching over the desk. Start by standing with your back against the wall and slowly slide down the wall as if you were sitting on a chair keeping your knees bent no more than a 90-degree angle. By pressing your lower back against the wall, hold this position for 30 seconds.

Child’s Pose

This soothing stretch lengthens your spine and releases tension in the lower back and neck. Starting in tabletop position, sink your hips back towards your feet and gently place your forehead on the floor, keeping your arms extended out in front of you.

Cobra Pose

Cobra pose strengthens your upper back and relieves tension in your spine. Start by lying on your stomach and placing your hands underneath your shoulders. With the strength of your back, lift your shoulders away from the floor and press them into your hands.

Be sure to follow these 6 simple exercises and you will forget about spine and back problems. The main thing – be consistent!


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