‘Sit properly’, ‘stand straight’—how many times have you heard these refrains? Most of us are used to hearing these suggestions, but don’t really take them seriously. But we should!
Maintaining a good posture is important if you want to enjoy a healthy life. Most of us who live sedentary lives face upper backaches. It could also happen to some because of growing age. Upper back pain has often been understood as a symptom or a condition that can cause a lot of complications if not taken care of on time. There are many factors that can lead to upper back pain. This includes people who are physically unfit or are overweight. The kind of work that we do everyday could also contribute to our overall health, including our backs. Lifting heavy loads or sitting in a poor posture at work every day adds to the strain. Ruptured disks may also lead to back pains.
If you happen to be someone who is facing a severe backache, you should visit the doctor. But in case, it’s a gentle strain, you can deal with it by just doing a couple of exercises every day. They will help you improve your upper back posture and also protect your spine against any kind of injury!
Exercises To Correct The Upper Back Posture:
Here are a few exercises you can try to correct your upper back posture:
The best way to improve your posture is by conditioning the back itself. Getting sufficient exercise everyday will provide strength to the back muscles and prevent any kind of injury. A basic move for this would be lunges.
- You could start off with 10 reps and switch legs as well.
- Keep your hands on the hips while doing this move.
- Your back should be straight and head forward.
2. Prone Y Extension:
The Prone Y Extension is one move that can fulfill a lot with a couple of moves. It will not only stretch your chest but also your abdomen. The lower back extensor muscles will be strengthened along with the upper back muscles.
- All you have to do is lie down on your belly on a mat.
- Keep your legs slightly apart.
- Your arms should be extended over the head. It should look like a Y.
- Your torso should be off the ground and palms upwards.
- Stay in this position for the next 10 seconds.
- Come back to normal position and repeat 3-6 times.
Stretches effectively improve your upper back posture.
- Go down on the mat and curl upwards likes a cat.
- Then lower yourself down.
- You will find relief if you repeat this stretch a few more times.
Apart from these basic exercises, you can also try yoga and its numerous poses for a good posture.
Yoga is a form of spiritual exercise that is effective for the posture as well as your overall health. It can definitely help you improve your balance and prevent any kind of injury or upper back pain. Yoga is great for the core muscles as it strengthens them and helps you maintain a proper body alignment. You could learn yoga by joining classes that give tutorials or even YouTube classes.
If you have niggling back pain that refuses to go away, talk to your doctor. If the doctor rules out anything serious, you can try these easy exercises to correct your posture and prevent any back injury. And soon, you’ll find yourself telling others to ‘stand straight’!
Do you practice any particular exercise to get the right posture? Share with us in the comments section below.