How to Improve Back Posture, with 4 Simple Exercises

The back is one of the most delicate parts of the body And having 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, an accident, or a congenital condition such as scoliosis, most of the time, back pain It develops during the course of daily life, due to our habits and our poor posture.

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 back pain. 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.

Benefits of good back posture

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

Good back posture provides a series of benefits.

Common errors in posture

In the case of some individuals**, years of poor posture and a sedentary lifestyle lead some of their muscles to lie down and tense.** This causes other muscles to have to exert 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 back pain.

Exercises to improve posture in the back

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

1. Iron

The plank is a classic exercise to have 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 posture, and therefore it is necessary to strengthen this area. To do this, you can lie face down, extending your arms above your head. Keeping your head aligned with your spine, gently lift your shoulders. Hold the posture 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 harmful to your back. This move can be a great solution.

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

4. Shoulder rotation movement

Sitting posture is important for everyone, and many times, unconsciously, we position ourselves poorly. This exercise is ideal for relieving tension and promoting correct posture.

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