4 Lower Back Stretches to Improve your Posture

Your spine has a natural S-curve to it and if you maintain proper posture during sitting, standing and walking, it would remain in that shape. Unfortunately, modern lifestyles are such that many of us spend several hours in a day parked at the desk, slouching over the keyboard. When you do that, the spine curves outward, that can lead to several problems down the line.

We always recommend that our patients try these stretches to not only correct your posture, but to reduce the stiffness and pain that accompanies bad posture.

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#1 The Chest Stretch

This stretch will open up a tight chest that usually pulls the shoulders forward in a hunch.

  • You need to stand in a door frame in a straight posture with your feet positioned comfortably.
  • Extend your arms and bend them at the elbows at a 90 degree angle so that your elbows are in a horizontal line with your shoulders.
  • Brace your forearms on the doorframe and lean forward as much as you can, while maintaining your balance. Stop when you feel your chest stretch.
  • Hold the position for 5 steady breaths before gently pulling back.

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#2 Shoulder Back to Front Fold

This exercise also opens up the chest and relaxes the tight back as well. You won’t need to door frame for this one. Just find a slightly open space.

  • Stand comfortably with a straight posture with your feet shoulder-length apart. Make sure that you have your feet planted firmly and are centred.
  • Now interlock your fingers behind your back and roll your shoulders towards your fingers to open the chest. Again, don’t strain or you’ll pull a muscle.
  • Stretch your arms behind your back as far as they can comfortable go without raising your shoulders to your ears.
  • Exhale slowly before bending forward at the waist. Stop when you feel resistance from your hamstrings. Let your hand and arms fall to the flow and experience the gravity.
  • Hold for 5 breaths before standing straight again. Repeat a few times without straining yourself.

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#3 Spine Lumbar Twist Stretch

This is one of the most beneficial stretches and will open up the back and align the spine. You need do the following:

  • Lie down on your back; choose a firm but comfortable surface like a floor with a mat on it. Keep your hands and legs aligned with your shoulders and along with your body.
  • Bend and lift your right knee, carefully moving it to a 90 degree angle before dropping it over the left leg. You can use your left hand to guide your knee gently. Keep your right hand flat on the ground.
  • Ensure that your lower back and spine are twisting but your shoulders are as flat as possible.
  • Hold this position for 5 breaths before moving to the other side.

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#4 Upward Facing Dog

This stretch will address your abs, hip flexors, strengthen your back, and open your chest.

  • Lie on your stomach, on the mat. Keep your feet together, your palms planted by your armpits.
  • When you’re ready, press your feet into the ground and use your elbows to lift you up, curving your body upward. Ideally, you should lift your hips off the ground as well but most beginners might not manage it. That’s alright.
  • Hold that position for 5 breaths before slowly coming back down to the previous position.

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If you want to know more about stretches and proper posture, you can get in touch with us at New Body Physiotherapy and Postural Management. Just fill in this contact us form and we’ll get back to you as soon as possible. You can also give us a call at 02 9958 2277.

Best Regards,
Corey Iskenderian