10 Painkiller Exercises To Improve Your Posture And To Ease A Painful Back

Got troubles with your back? It hurts and the pain won’t go away? You should cut the problem from its roots, and that, my dears, is improving your posture! Yes, mainly back pain problems (if it’s not arthritis) such as, stiff neck, upper back pain, lower back pain are given by an incorrect posture while standing and sitting.

Well, there is a best way to solve this painful problem, and that is: exercises! Probably you are not in the mood, after a harsh day at work, to exercise, but you have to make a minimal effort because exercises will save your…back!

The following exercises, or I should call stretches, are perfect to ease a painful back, and you can easily try them at home.

Tip: purchase a yoga mat and breathe deeply before starting exercising!

1. Child’s pose

Image Credits: Child’s pose

– Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
– Fold forward at your hips and walk your hands out in front of you.
– Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
– Gently place your forehead on the floor or turn your head to one side.
– Keep your arms extended or rest them along your body.
– Breathe deeply into the back of your rib cage and waist.
– Relax in this pose for up to 5 minutes while continuing to breathe deeply.

2. Forward fold

Image Credits: Forward fold

– Stand with your big toes touching and your heels slightly apart.
– Bring your hands to your hips and fold forward at your hips.
– Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can.
– Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
– Tuck your chin into your chest and allow your head to fall heavy to the floor.
– Remain in this pose for up to 1 minute.

3. Cat cow

Image Credits: Cat cow

– Come onto your hands and knees with your weight balanced evenly between all four points.
– Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
– Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
– Continue this movement for at least 1 minute.

4. Standing cat cow

Image Credits: Standing cat cow

– Stand with your feet about hip-width apart with a slight bend in your knees.
– Extend your hands in front of you or place them on your thighs.
– Lengthen your neck, bring your chin toward your chest, and round your spine.
– Then look up, lift your chest, and move your spine in the opposite direction.
– Hold each position for 5 breaths at a time.
– Continue this movement for a few minutes.

5. Chest opener

Image Credits: Chest opener

– Stand with your feet about hip-width apart.
– Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
– Keep your head, neck, and spine in one line as you gaze straight ahead.
– Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
– Breathe deeply as you hold this pose for 5 breaths.
– Release and relax for a few breaths.
– Repeat at least 10 times.

6. High plank

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Image Credits: High plank

– Come onto all fours and straighten your legs, lift your heels, and raise your hips.
– Straighten your back and engage your abdominal, arm, and leg muscles.
– Lengthen the back of your neck, soften your throat, and look down at the floor.
– Make sure to keep your chest open and your shoulders back.
– Hold this position for up to 1 minute at a time.

7. Side plank

Image Credits: Side plank

– From a high plank position, bring your left hand slightly in to center.
– Shift your weight onto your left hand, stack your ankles, and lift your hips.
– Place your right hand on your hip or extend it up toward the ceiling.
– You can drop your left knee down to the floor for extra support.
– Engage your abdominals, side body, and glutes as you maintain this pose.
– Align your body in a straight line from the crown of your head to your heels.
– Look straight ahead of you or up toward your hand.
– Hold this pose for up to 30 seconds.
– Repeat on the opposite side.

8. Downward-facing dog

Image Credits: Downward-facing dog

– Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
– Lift your knees and hips to bring your sitting bones up toward the ceiling.
– Bend your knees slightly and lengthen your spine.
– Keep your ears in line with your upper arms or tuck your chin all the way into your chest.
– Press firmly into your hands and keep your heels slightly lifted.
– Remain in this pose for up to 1 minute.

9. Pigeon pose

Image Credits: Pigeon pose

– Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders.
– Bend your right knee and place it behind your right wrist with your right foot angled out to the left.
– Rest the outside of your right shin on the floor.
– Slide your left leg back, straighten your knee, and rest your thigh on the floor.
– Make sure your left leg extends straight back (and not to the side).
– Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you.
– Hold this position for up to 1 minute.
– Slowly release the position by walking your hands back toward your hips and lifting your torso.
– Repeat on the left side.

10. Thoracic spine rotation

Image Credits: Thoracic spine rotation

– Come onto all fours and sink your hips back down to your heels and rest on your shins.
– Place your left hand behind your head with your elbow extended to the side.
– Keep your right hand under your shoulder or bring it to center and rest on your forearm.
– Exhale as you rotate your left elbow up toward the ceiling and stretch the front of your torso.
– Take one long inhale and exhale in this position.
– Release back down to the original position.
– Repeat this movement 5 to 10 times.
– Repeat on the opposite side.

Image Credits: Permobil

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