We all experience discomfort at some point in our lives. It could be because of injuries from sports or an accident or a congenital issue like scoliosis. However, most times it is due to lower or upper back pain experienced throughout the day of life. Repeated activities at work or in your home, like using a computer for work or carrying heavy objects, can cause muscle tension and tightness, which can cause backache. One way to prevent back pain is to strengthen your posture.
Apart from getting your body in shape, overall physical fitness and maintaining a healthy weight are equally important. However, the simple practice of taking note of improving your posture can be a big help.
4 steps towards improving your posture
It is possible to improve your posture of your back and relieve back pain by doing some visual imagery as well as some simple exercises.
- Imagine a unidirectional line that runs across your entire body, from floor to ceiling (your shoulders, ears and hips, knees and ankles ought to be equal and align vertically). Imagine that a long cord that is attached to the top of your head pulls you upwards to make you taller. Keep your pelvis at a level, don’t let the lower back swing and beware of the temptation to stand on the tiptoe. Instead, imagine moving your head towards the ceiling, thus increasing the distance between your pelvis and your ribs. Imagine you as a ballerina an ice skater instead of being a soldier who is watching.
- The shoulder blade is squeezed. Stand straight in a chair, with your hands on your legs. Keep your shoulders low and your chin at a level. Slowly pull your shoulders back, then squeeze your shoulder blades. Do this for five, then let your shoulders let your shoulders relax. Repeat the process three or four times.
- Upper-body stretch. Sit in a corner and keep your arms elevated, your fingers flat against the walls with your elbows at shoulder height. Set one foot in front that of another. While bending forward inhale while you lean your body to the side. Maintain your back straight, and your head and chest upwards. Then you should experience a pleasant stretching of your chest. Keep this posture for 20-30 minutes. Relax.
- Arm-across-chest stretch. Bring your right arm up to the level of your shoulders ahead of you. Then bend your arm at the elbow while keeping the forearm straight to the floor. Grab the elbow of the right by the left hand and gently push over your chest until you can feel a stretch on the upper shoulder and the arm to the left. Do this for 20 seconds and then let both arms relax. Repeat the exercise on the other side. Do this three times for each of the sides.
Do these posture and imagery exercises throughout your day. Try to find a motivator to keep you on track to do one or two of them after you leave your desk, or just prior to scheduled breaks and lunch. It will soon become a routine.