Your spine might be the supporting column of your entire body, but your muscles are what keeps your spine aligned and strong.
In many cases, chronic back pain isn’t caused by overworked muscles, but by atrophied ones, weak from long hours of sitting and lack of exercise.
The easiest way to realign your spine is by strengthening your core, back, and side muscles through specialized stretches and strengthen.
Simply practice the following exercises every day for 3 weeks and your pain will melt away.
7 Posture Exercises
Just make sure to take it easy at first, as to not injure your back during the process.
Lay down a comfortable yoga mat or carpet and lie down on your back. Bend your right leg at the knee and keeping your right foot firm on the ground. Stretch out your left leg towards the ceiling and grab just below the knee using both hands. Gently pull your leg towards your torso to stretch your glutes and lower back. Hold for 30 seconds at a time and repeat for both legs.
Staying in the same position, place your hands on the front of your left shin, just under the knee. Bend your left leg towards your chest and hold the position for 20 seconds for each leg.
Lying on your back, extend both legs so that your entire body is touching the ground. Extend your right arm straight out to your side and twist your right hip to the left so that it’s facing the ceiling, bending your right knee in the process. Use your left arm to hold down your right knee and turn your head to look over to the right. Hold for 20 seconds, return back to the initial position and repeat for the other side.
Lie on your back and bend your left leg at the knee. Place the lower half of your right leg crosswise over your left thigh, with your knee pointing out sideways at a right angle. Carefully pull your left leg towards your head. Hold this position for 30 seconds. Switch the position of your legs and repeat.
Stand up straight with your feet at hip’s width apart and take a large step forward with your left foot. Push your right leg back until the top of your right foot is touching the ground and your left knee is bent at a 90-degree angle. Keep your hips straight ahead and make sure that your left knee is in a straight line you’re your left ankle. Place both hands on your left knee and straighten your back. Hold this position for 30 seconds for each leg.
Lie down on your right side with your right arm above your head and your left arm along your left side. Keep your right leg straight and bend your left knee, grabbing onto your left ankle with your left hand. Do not curve your spine backward as you pull on your ankle. Hold for 30 seconds and switch over to your other side.
Stand up straight with your feet at hip’s width apart at an arm’s length away from a sturdy table. Bend your knees and bend your upper body toward the table so that your fingertips are griping onto the table. Lower your head between your shoulders and look down to the floor as you push your hip backwards to stretch out your shoulders and back. Hold your 30 seconds. Next, stand up into the initial position, lock your hips into place and bend your right arm and torso towards your right side. Hold for 20 seconds on each side.
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