How to improve your back posture, with 4 exercises

The back is one of the most delicate parts of the body. And having a good posture is the best alternative against injuries, discomfort and pain in this area.

Most of us have had back pain at some point in our lives, and although in some cases this pain may be related to a sports injury, accident or a congenital condition such as scoliosis, most of the time, back pain develops during the course of everyday life, by our habits and our bad position.

Repetitive activities at work or at home, poor position when holding or carrying something, poor posture when sitting in front of the computer... these acts or actions can cause excessive tension in this area and end up causing pain back. Fortunately, there is much we can do to avoid this type of lumbar and cervical problems.

For example, having a healthy lifestyle and being in good shape or having a good level of physical activity. In addition to being aware and paying attention to the back, we can also strengthen it with some exercises as we will show you in this article.

• It may interest you: "The 10 psychological benefits of practicing physical exercise"

Benefits of a good back posture

To maintain a good back posture it is important that you understand that not only does physical appearance or exercise count; But the mental aspect is also important, being aware of our posture, for example, when bending down and picking up something. Being aware that we are going to make a gesture that can endanger the integrity of our back will help us to make a correct gesture and therefore avoid unnecessary injuries.

Good back posture has a number of benefits.

• Helps to breathe better and to increase lung capacity.
• Improve our mental state because more oxygen reaches our brain.
• This in turn causes less fatigue and fatigue.
• We reduce the risk of injury and pain in the area.
• We also reduce the risk of injury and pain in other areas: legs, neck, cervical, etc.

Frequent mistakes in posture

In the case of some individuals, years of poor posture and a sedentary lifestyle lead some of your muscles to lie down and tense up. This causes that other muscles have to be exerting extra effort to counteract the affected muscles and to maintain body balance.

There are many situations in daily life that, without even realizing it, may be negatively affecting our correct posture and causing pain in the back.

• Being badly seatedWe may not realize that our sitting posture is affecting our back, but it is one of the leading causes of back pain and injury.
• Hyperlordosis: when our ass sticks out more than necessary. hyperlordosis, something that in the long run also has a negative effect on our back.
• Stand with your back flat- Being in a flat-back pose means the pelvis is tucked in and the lower back is straight rather than naturally curved. These people often have serious difficulty standing for long periods of time.
• Bad footingPoorly supporting one foot when walking or standing still can also load the back.
• Curving the back and neck: curving the back and neck, for example, when typing on a computer or reading messages on a mobile phone.
• Having a raised chin: unlike in the previous case, having an excessively raised chin can also cause back problems.
• Shoulders forwardUnconsciously moving your shoulders forward is bad for your back health.
• Poor posture when talking on the phone- Talking on the phone with poor posture can also cause back pain.

Exercises to improve posture in the back

In addition to correcting bad posture in the previous points, it is possible to improve the posture of the back with a series of exercises that we show you below.

1. Iron

The plank is a classic exercise for a strong back and core. Also known as "plank", it is an isometric exercise, so you have to tense a muscle and keep it in a stationary position for as long as necessary. When the plank is performed correctly, several abdominal muscles are strengthened, while also positively affecting the shoulders and back.

2. Back extension

The back extension exercise provides many benefits for the posture, and therefore it is necessary to strengthen this area. To do this, you can lie on your stomach, extending your arms above your head. Keeping your head aligned with your spine, gently lift your shoulders. Hold the pose for a few seconds and return to the starting position.

3. Reverse fly

The reverse fly is an excellent exercise to improve back strength. As mentioned, having your shoulders forward is bad for your back. This move can be a great solution.

To carry out this exercise use light weights, holding a dumbbell with each. You can perform the exercise with an inclined bench, supporting the chest and raising the arms as if they were wings.

4. Rotating shoulder movement

Sitting posture is important to everyone, and many times, unconsciously, we get misplaced. This exercise is ideal to relieve tension and promote correct posture.

The rolling shoulder movement can be done while sitting or standing. Inhale and lift your shoulders towards your ears. Hold them for a few seconds before exhaling and bringing your shoulder blades down.