Relieve back pain with exercise

Back pain, which is mainly caused by bad posture, is common in our society today; especially among sedentary workers. People who sit, stand and bend a lot for work purposes or otherwise are usually exposed to pains either in their upper back, mid-back or in their lower back.

The risk of suffering a back pain can be reduced if the right posture is adopted. To get rid of back pain, you need to improve your posture and engage in exercises that specifically strengthen your back muscles.

Here are some exercises that can help strengthen your back muscles, but please note that it could take weeks or even months for your back to be properly strengthened and free from pain. So, don’t stop exercising your back muscles until the pain is totally gone.

Use these exercises to strengthen your upper back.

Shoulder blade squeeze: You can do this exercise either sitting or standing. With your hands on your waist, slightly raise your shoulder and push out your chest. In a single motion, push your shoulder back, squeezing both the shoulders together, hold for five seconds for 10 times.

Arms above head in flying: Start by lying on your stomach on the floor, with your palms by your ear. In a single motion, push your hands above your head and back to the start position. Keep your chest and thighs slightly off the ground. Do this 10 times in a circle of three.

Pectoralis stretch: Stand in a doorway or corner, with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in front of your shoulders. Hold 15 to 30 seconds. Repeat thrice.

If you need graphic illustrations of these exercises, please contact us. However, there are other exercise moves that can help strengthen your upper back and relieve back pains.

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