5 Simple Exercises to Improve Your Posture and Reduce Back Pain


Doing these exercises regularly has proven to correct the posture and ease back pain and provide some relief from the stress that chronic pain can bring to your everyday life. Practice these consistently, and you’ll be feeling better with each repetition.

Arm Circles

Stretch arms out fully to the side so that your forearms are parallel to the ground. Perform a circle with the wrists while arms are fully extended, ten X forward, ten times back. Lower arms back down to your sides and repeat another full set forward and backwards. 

Wall Toe Touches

This is a slow, careful stretch intended to relax lower back pain if done perfectly. Stand with your back against the wall. As you slowly bend forward, reaching your fingertips toward your toes, pull your abdomen to the spine and curl yourself into a C as much as possible until you are touching your toes. Stay in touch with your toes for as long as feasible, arms fully stretched, then slowly roll back up until you are in contact with the wall again. If you need help returning to a standing posture, put your hands on your shins, then your upper thighs, to support you. Repeat five times gradually for best results.


Lie on your belly on a firm surface. Slowly stretch arms out as if you were Superman, then work to lift arms and upper body off the ground as much as feasible, using the power from your lower back and torso. Hold for 2-3 seconds, then return to the floor. Repeat ten times with upper body, then lift the legs and buttocks the identical way, holding for 2-3 seconds and returning to the floor. As a culminating move, and if you are strong enough, combine the lower body stretching with the upper body extension, hold, and then return to the floor. Tightening that core will decrease lower back pain and strengthen your whole body from the inside out.

Cat Cow

Lower yourself to your hands and knees. Start by breathing, releasing your belly toward the floor, and flexing your spine so that its surface looks like a bowl. As you exhale, twist your head toward the ground, arch your back like a cat, and fully extend your spine into what resembles a C curve. Combine breathing with the concave, curved motion of this exercise and you will enhance the mobility of the vertebrae and loosen up the joints along the spine.

Down Dog

We can’t say enough about this yoga-inspired active stretch; it truly works all of the muscles in the neck, upper back, lower back, and legs. Lower yourself to a V position, with your hands and feet pushing away from the ground and your head in a neutral position. Hold this point as long as possible, feeling the muscles in your back and along the backs of your legs lengthen and strengthen while your neck muscles rest in a neutral position, allowing for the release of additional tension. Dropdown into child’s pose, a prone position where knees are bent and the body is tucked in along the tops of legs while arms are stretched forward away from the rest of the body. Relax in this position, taking deep breaths and deepening the stretch as you are able.

Proactive Stretching For A Healthier Life

Lower back pain doesn’t have to plague your life; combining traditional methods of lower back pain treatment with daily stretching and physical activity will allow you to remain mobile and active well into your golden years. Enjoy your newfound flexibility, youth and strength by renewing yourself with these exercises; when done regularly, they will turn back the clock and improve your health and vitality.


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