Posture Exercises for Back Pain

What does posture have to do with back pain? Lots...

Improper posture, whether it's sitting posture, standing posture or sleeping posture plays a tremendous role in back health.

It is estimated that four out of five people will suffer from some type of back pain during their lifetime. And, as a result, many of these people will end up spending money - big money - on doctor's visits. However, a good number of these visits may have been prevented with some proactive back care in the form of posture exercises.

Correcting Bad Posture

Posture exercises not only temporarily align your spine, and it's supporting muscles and ligaments, but they also begin to train your mind to subconsciously become more aware of your posture habits. Over time, this awareness can easily result in long-term good posture.

For nearly 20 years I've been treated periodically by medical doctors, chiropractors and physical therapists for my own back pain. On almost every occasion, poor posture habits have been one of the primary culprits for my discomfort. A recent back pain flare-up and visit to a physical therapist showed that once again I had been neglecting my posture. The posture changes were subtle, very subtle. But, over time their damaging effects were quite significant.

The good news is that a few simple posture exercises are often all it takes for many people to begin finding relief for back problems. Even better, posture exercises are often beneficial in relieving hip pain, leg pain, and stiff neck and shoulder pain.

Want to start getting your body in better alignment? You may want to try some of these exercises. Of course, exercise should not be started without first talking with your doctor!

Foot Triangle of Support

This exercise is used as a starting point for all postural exercises.

1. Imagine a triangle consisting of your heel, the bone between the heel and the little toe, and the bones just behind the little toe and the large toes.
2. Stand with your weight on that triangle.
3. For long-term benefit, repeat a few times each day until better posture becomes a habit!

Stand Taller Postural Correction

1. Try standing 2-4 inches taller.
2. Imagine a string, rope, or a steel cable pulling up at the crown of your head.
3. Keep your chin parallel to the floor. Press through your heels.

Body Mechanics Computer Posture

Use back support only as necessary

1. Perch on the edge of a chair or use a saddle type seat. Keep natural arch in your lower back.
2. Adjust height of table and stool so that you can look straight ahead or slightly down at the monitor.
3. Keep arms and thighs at 90 degree angle with the floor.

Lower Abdominal Isometric

Strong stomach muscles play a BIG role in spine support.

1. Don't forget to breathe properly when doing this exercise!
2. Lie on your back with knees bent.
3. Slowly pull your abdomen up and in. Your lower abdomen should feel flat.
4. Flatten your lower back to the floor. Hold for 5-10 seconds.

As you become more comfortable with this exercise, increase the duration to up to 60 seconds and try doing it while walking, sitting, or standing. It may be easier to do if you imagine yourself lifting your upper body weight off your hip joints.

My website, back-exercise-and-pain-relief.com, features more posture exercises along with lots of good info and exercises for relieving back pain, hip pain, neck pain and knee pain.