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If most of your day is spent sedentary and slumped at a desk, your posture will suffer – and back, neck and shoulder ache will be the norm. In fact, 43 per cent of us suffer aches and pains on a daily basis. Bad posture reduces your strength and flexibility. It can result in disabling back and neck pain as well as major wear and tear on your joints.
To strengthen your back, you will need to realign your body’s structure to relieve niggling aches and pains, and create a taller, slimmer physique. Here are the top 4 exercises to help with your back pain.
1. Stretch sitting
Technique: Sit comfortably back on a chair, then come away from the backrest.
Steps:
- Using one forearm across your lower ribs, push back to help you curl forwards at the waist, lengthening your back.
- Staying curled over, put your hands on the seat or the armrests. Press down with your hands, pushing your top half away from your bottom half. Feel your waist getting longer.
- Stay curled and hinge back from the hips to trap this increased length against the backrest.
- Now relax.
2. Shoulder roll
Technique: Do the very beginning of a squat, keeping your weight in your heels.
Steps:
- Keeping your arm relaxed, roll one shoulder a little forward, then a little up.
- Then roll it as far back as you comfortably can.
- Repeat on the other side.
3. Lunge
Technique: Stand with your feet hip-width apart.
Steps:
- Bend forward with a straight back, placing your hands to the floor outside your feet or resting on your knees. Bend your knees as necessary.
- Extend the right leg behind you. Rest the right knee on the ground if necessary. Keep your hips level.
- Let your pelvis gradually relax towards the floor.
- Repeat on the other side.
4. Donkey kick
Technique: Stand near a chair, table or wall for balance, with feet turned out a little.
Steps:
- Shift your weight to your right foot. Bend your right knee a little, ensuring it doesn’t turn inward. Rest your right hand on your hip to make sure your pelvis stays still.
- Rotate your left leg outwards and raise it back behind you. Feel your upper, outer buttock muscle squeezing to do this action. Your right buttock will also be working to keep your pelvis level.
- Lower and repeat the leg raise, while keeping the rest of your body still.
- Repeat on the other side.
