Back pain from bad posture? Why these 5 stretch exercises work

These simple exercises can ease the tension on the spine, pelvis, muscles, tendons, joints, bones and discs.

The Cat-Cow stretch increases spine mobility and flexibility, which enhances overall alignment of the posture. (Credit: Freepik)

Too often, we are given to slouching in the chair, even sitting cross-legged and bending over without realising that there’s a reason for a backrest and why we have to sit upright. That’s because a right posture is crucial for supporting the spine, which holds up our musculoskeletal structure and back. A wrong posture, wrong exercise, no exercise and zero stimulation of the back and the spine can result in pain.

Considering that most of us rarely maintain posture through the rush of a working day, there are simple exercises which can ease the tension on the spine, pelvis, muscles, tendons, joints, bones and discs.

1) Stretching the Upper Back (Thoracic Extension)

Stand with your feet shoulder-width apart. Extend your hands in front of you. Feel a stretch between your shoulder blades. Keep your arms relaxed. All motion will be in your shoulders. Roll your shoulders up, then back, then down, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times.

Advantage: Balances the effects of a hunched shoulder that is frequently linked to bad posture.

2) Chest expansion

Lie down on your back, fold your legs. Position your forearms on both sides of the legs, lift up till the chest and let the front shoulders expand.

Advantage: Opens up the muscles in the chest that slouching can cause to tighten.

3) Cat-Cow Stretch

Get down on your hands and knees, aligning your wrists underneath your shoulders and knees underneath your hips. Inhale deeply, raise your head and tailbone (like a cow) and allow your stomach to drop toward the floor while you arch your back toward the ceiling (like a cat). Hold for a short while.

Story continues below this ad

Advantage: Increases spine mobility and flexibility, which enhances overall alignment of the posture.

Also read | Lancet study says walking is best for low back pain: What are key takeaways?

4) Stretch Your Hip Flexors

Begin with kneeling on the floor. Bring your right leg in front of you so that your right thigh is parallel to the floor, with your knee bent at a 90-degree angle and your foot flat on the floor. Maintain a straight back while pushing your hips forward. To make the stretch deeper, slant slightly forward.

Put your hands on your hips, contract your glutes, and feel your pelvis tuck under you. With your back straight, shift your weight forward until you feel a stretch through the front of the left thigh and groin.

Advantage: Relieves hip flexor tension, which may be a factor in lower back pain and bad posture.

Story continues below this ad

Also Read | These yoga asanas have ‘got your back’

5) Superman experience

Lie down on your stomach, stretch your hands forward, breathe in, lift your hands and legs up simultaneously. Breathe out and slowly come down. It is a great way to engage practically all of the muscles in our backs and our abs as we go against gravity.

Advantages: The posterior chain, which connects the gluteal muscles to the shoulder blades, can be strengthened throughout the spine with this exercise.

(Dr Mehta is a holistic fitness expert)