Back pain: Five ‘ultimate exercises’ for perfect posture and to avoid lower back pain

NHS explain the best ways to treat back pain

Back pain can be very annoying, and may develop over a long period of time. Your lower back pain may be caused by having poor posture. These are the best exercises to improve your everyday posture, and to protect against back pain.

Lower back pain is the most common type of back pain in the UK, according to the NHS.

It usually gets better by itself, and isn’t normally something to worry about.

But it’s still a good idea to speak to a doctor if the pain doesn’t go away within a few weeks by itself.

You could lower your risk of back pain by doing a few common exercises.

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Maintaining good posture can help to reduce stress on the back muscles.

Repeated muscle strain on the back can lead to painful muscle spasms and lower back pain.

Improving your posture isn’t likely to address the root cause of your back pain.

But, it should help to alleviate any muscle tension and provide some temporary relief.

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“Being upright walking monkeys, we humans have a unique relationship with gravity,” said FLY LDN’s head of pilates, Chiara Becuti.

She told “As gravity pulls us down, the shoulders begin to roll forward and the chest may sink in.

“The rhomboid muscles [muscles in between your shoulder blades] become overstretched, which may lead to kyphosis, while the muscles of the upper back, chest, and shoulders tend to tighten up and constrict leading to a hunched forward posture.

“As the front and back chain of muscles are strictly connected, the best way to address bad posture, is to strengthen the back chain [rhomboids muscles] and release the front one [pecs] at the same time.”

Corner stretch

Find a corner with a 90-degree angle, and put your arms up on the wall with your shoulders down.

Inhale pulling your shoulders down while pressing your forearms forward.

Exhale, and then step backwards with your right foot lunging toward the corner.

Life up your chest and eyes, while bringing your body forward – don’t forget to breathe.

Bring your shoulders down, and then life your chest up while reaching for the corner.

Breathe in and out three to five times, before repeating on the other foot.

Chest opener

Sit upright with your hands in front of you in a prayer position.

Inhale deeply, bringing your arms out and back. Keep taking deep breaths, and you should feel the chest and shoulders opening up.

Squeeze the shoulder blades, and then repeat.

Isometric rows

Bend your arms so your fingers are facing forward, with your palms facing each other.

Exhale while drawing your elbows back behind you, and then squeeze your shoulder blades together.

Hold the position for 10 seconds, before slowly releasing to the original position.

Starfish through the door

Walk through a door with your arms open wide, and press the hands against the door frame slightly lower than shoulder height.

You should feel in control of your posture, and this is a great stretch for the pectoral muscles, which tend to get tight when sloughing forward.

Wall angel

Stand with your back upright against a wall, with your wrists, elbows, head, shoulders, back, bum, and one heel pressed against the wall.

Raise your hands slowly until they are above your head, and then slowly lower them to shoulder height.

Repeat this exercise five to 10 times, remembering to touch the wall at all times.

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