From Slouch to Strength: Exercises to Improve Posture and Banish Back Pain
One of the most frequent behaviors observed in the clinic when the word posture is mentioned is individuals immediately straighten up. We’re all aware we should try to maintain an upright posture, but many of us inevitably end up hunching over. Fortunately, our physical therapists know the exercises to improve posture and feel good again!
Sometimes, the simplest way to alleviate tension in the upper back or stiffness in the lower back is to change our poor postural practices. Unfortunately, most individuals put off looking for an exercise regimen or, even worse, use medication to temporarily relieve their pain instead of getting to the root issues.
If you’re fed up with enduring recurrent neck and back issues, understanding the significance of posture in your discomfort is crucial for your recovery. It’s essential to understand how posture affects your everyday life and learn what exercises you can do to help. Our skilled therapists will help you navigate the exercises to improve posture and enhance your spinal well-being!
Finding The Right Posture and Exercises to Improve Your Spinal Health
Good posture is generally defined as our bodily alignment that minimizes the effort of supporting muscles, ligaments, and spinal joints during various activities like standing, sitting, or lying down. The goal of proper posture is to find and maintain a neutral spine position, thereby reducing strain and maximizing function.
In the past, there was a widespread belief that a particular “ideal posture” was the ultimate goal. However, recent research studies indicate that the “ideal posture” varies based on the individual and the task at hand. It’s also worth mentioning that the best posture fluctuates depending on your activity.
The common phrase for proper posture is your “neutral” posture. This position varies from person to person, based on the structure of our body (joints) and typical functional behaviors. Each of us has a natural alignment where our joints are optimally positioned over each other. Our muscles react efficiently and effectively in this natural position, allowing us to engage in basic activities like sitting and standing and complex tasks like squatting, lifting, running, and jumping.
Once you learn how to find your ideal posture, our team will instruct you on the best exercises to improve posture and fortify your overall spinal health, including the following stretching and strengthening exercises:
Strengthening Exercises:
- Plank: To strengthen core muscles. Start by getting into a push-up position with your weight on your forearms instead of your hands. Engage your core, hold the position for up to 30 seconds, and repeat 10 times 3 days a week.
- Dead Bug: Also to help improve core stabilization muscles. Lie on your back with your arms extended upwards and knees bent at a 90-degree angle. Slowly extend one arm and the opposite leg, return to the starting position, and repeat on the other side. Perform 10 repetitions to each side 3 days a week.
- Bridges: Back and buttock stabilization exercises. Lie on your back with your knees bent and feet close to your buttocks. Lift your pelvis off the ground using your butt and back muscles. Hold 5-10 seconds and repeat 20 repetitions 3 days a week.
Stretching Exercises:
- Backbends: Improve your spinal mobility by standing with your feet wide apart and placing your hands in the small of your lower back. With control, slowly lean back as far as you can safely, pause for 2-3 seconds, and return to standing upright. Repeat 10 times, 3-5 times every day.
- Retractions: Cervical retraction helps to improve neck and upper back mobility. Sit tall and gently lean your chest and shoulders behind the back of the chair. Allow your head and neck to follow the shoulders and upper back. Hold for 2-3 seconds and release back to the starting position. Repeat 10 times, 3-5 times every day.
- Cat-Cow Stretch: Improve your whole spine mobility by starting on all fours. Arch your back up towards the ceiling (cat) and then dip it down towards the ground (cow). Repeat 10 times, 3-5 times every day.
Consistency is key; make these exercises part of your daily routine. Consult with our highly skilled physical therapists before starting any new exercise regimen, and stop if you have any increased pain or worsening of your mobility.
Learning Exercises to Improve Posture With the Help of Rehab Partners of Gadsden
Establishing and sustaining your natural spinal alignment can minimize strain on the vertebral column, expedite the healing mechanism, and enhance tissue regeneration. At your initial appointment, our physical therapists will perform a comprehensive evaluation. This typically entails documenting your symptoms, lifestyle, and activities. We’ll also conduct a postural assessment and mobility analysis to identify any postural discrepancies, limitations, or weaknesses affecting your spine and surrounding muscles.
Following this, we’ll customize a program specifically designed to meet your needs, which will likely encompass:
- Manual Therapy: Methods like spinal mobilization and manipulation are commonly used to alleviate restrictions impacting spinal joint function, thereby improving posture.
- Postural Guidance: Your therapist will offer individualized advice on finding your natural posture during diverse daily activities, ranging from desk work to lifting heavy items.
- Targeted Exercises: These exercises strengthen the muscles responsible for maintaining ideal spinal alignment. This usually includes core-strengthening exercises, flexibility training, and neuromuscular reconditioning.
Our therapists place a strong emphasis on educating you about the biomechanical principles underlying exercises to improve posture, equipping you with the skills needed for sustained postural enhancement, irrespective of the activity you’re participating in.
Call to Get Started on Improved Spinal Health!
At Rehab Partners of Gadsden, our therapists present effective strategies to rectify postural imbalances, enrich spine health, and optimize function across a range of activities. We’ll assist you in discovering your unique “ideal posture,” based on your specific bodily attributes and your task.
Don’t procrastinate any longer! Call today to learn the most effective exercises to improve your posture and overall spinal health.