One of the best and simplest ways to keep the various complex structures in the spine and back healthy is to maintain the correct posture. And the benefits are not just cosmetic in nature. It’s crucial to maintain good back support and posture, if you want to reduce the possibility of neck and back pain. In fact, if you spend long hours standing or sitting at your desk, it’s important to have the right kind of back support.

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Different problems that arise due to poor posture & back support

If you don’t us adequate back support and maintain a good posture, it can stress your spine and strain your muscles. Over time, this alters the various anatomical characteristics of your spine, which leads to the possibility of nerves and blood vessels that are highly constricted. Eventually, these result in neck and back pain as well as fatigue, headaches. In fact, over time this can also cause problems with breathing and the major organs in the body.

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The exercises

No matter which way you look at it, maintaining a good posture is one of the first steps to reduce back pain. Here are some simple exercises you can perform to improve your posture and keep back pain at bay.

Straighten up your spine with imagery

Think of a single straight line passing right through your body, stretching from the floor to the ceiling. Now imagine that a very strong cord is firmly attached to your breastbone and that it is pulling your rib cage & chest upward and making you taller. Attempt to hold your pelvis level without allowing the back to sway. Now just think that you are stretching towards the ceiling & actually increasing the space that exists between your pelvis and your rib cage. Imagine that you are an ice skater or a ballerina, and let your spine stretch.

The shoulder blade squeeze

First sit upright in a chair and let your hands rest on your thighs. Now keep your chin level and your shoulders down. Very slowly draw your shoulders backward and then give your shoulder blades a squeeze. Hold that squeeze to a count of 5 and then relax. You should repeat this at least 3-4 times.

The upper body stretch

Keep your arms raised and stand facing any corner. Keep your hands flat, against the walls and ensure your elbows are at shoulder height. Now place one of your feet in front of the other. Bend the forward knee, lean your body into the corner, and exhale. While you are doing this, ensure your chest & head are up and that your back is straight. At this point, you should also feel a very good stretch right across your chest and just hold your breath for around 20-30 seconds and then relax.

Arm-across-chest stretch

First raise your right arm up to shoulder level, right in front of you; keeping your forearm parallel to the ground, bend your arm at your elbow. Now use your left hand to grasp your right elbow and then very gently pull it right across your chest till you feel a stretch on the right side, your shoulder and upper arm. Now, just hold for at least 30 second and then let both your arms relax. Repeat this sequence on the other side and perform 3 repetitions on each side.

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Incorporate these exercises into your daily routine

It’s a good idea to do these imagery & posture exercises right through the day. You can probably do one or two of them anytime you get up from your desk, or schedule them right before your lunch break; that way you won’t forget to do them. Before you realise it, this will have become a habit and you will be well on your way to achieving a good posture.

For any more information about how to maintain a good posture to reduce pain, call New Body Physiotherapy and Postural Management at this number – 02 9958 2277. You can also use this contact us form to connect with us.

Best Regards,
Corey Iskenderian