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Exercises To Help Improve Posture

    Many people get back pain at some point in their lives, and poor posture is one of the leading causes of back pain. Whether you sit at a work table all day or poor posture could be the cause of that never-ending ache in your back.

    Sometimes back pain may be because of a sports-related injury, a congenital condition, or an accident. But most of the time, back pain develops during day-to-day life. Activities like sitting at a computer or lifting and carrying may produce tension and muscle tightness leading to a backache. 

    To get relief from the back pain and get good posture, try implementing the following exercises and stretches recommended by doctors.


    Child’s Pose

    1. Sit on your shin bones with your knees apart and your toes touching, and your heels spread out to the side.
    2. Walk your hands out and fold forward at your hips in front of you.
    3. Lower your hips down toward your feet. Place a pillow or a blanket under them for support if your thighs won’t go down.
    4. Lay your forehead on the ground.
    5. Keep your arms tightened or rest them along your body.
    6. Deeply breathe into the back of your waist and rib cage.
    7. For up to five minutes, relax in this pose while continuing to breathe deeply.


    Bridges work a person’s large muscle of the buttocks, i.e., gluteus maximus.

    1. Lie on the ground and bend your knees, placing the feet hip-width apart flat on the floor.
    2. Press your feet into the bottom, keeping the arms alongside.
    3. Raise your buttocks off the ground, continuously forming a straight line from your body from the shoulders to the knees.
    4. Squeeze your buttocks with the shoulders resting on the floor.
    5. Lower the buttocks to the floor and rest for a few seconds.
    6. Repeat 10 to 15 times and rest for one minute.
    7. Do three sets of 10 to 15 exercises.

    Forward Fold

    1. Stand with the toes touching each other and your feet slightly apart.
    2. Bring your hands to your buttocks and fold forward at your hips.
    3. Lay your hands on one side or release them toward the floor. Just let your body go as far as it can, and don’t worry if your hands don’t touch the bottom.
    4. Allow your spine to lengthen, bend your knees slightly, and soften your hips joints.
    5. Allow your head to fall heavily to the floor and tuck your chin into your chest.
    6. Remain in this position for up to one minute.

    Mountain Pose

    1. Stand straight with the feet hip-width apart.
    2. Spread your weight evenly. 
    3. Keep a slight bend in your knees, tilt your back down, and squeeze your thighs.
    4. Drop your shoulders down and back, bringing your chest forward.
    5. Let your hands drop to the sides of the body with your palms on while keeping your shoulders relaxed.
    6. Slowly breathe throughout the process.

    High Plank

    1. Lie onto all fours and straighten your legs, lift your buttocks and your feet.
    2. Engage your abdominal, arm, and leg muscles and straighten your back.
    3. Lengthen the neck back, look down at the ground, and soften your throat.
    4. Keep your chest broad and your shoulders back.
    5. Hold onto this position for up to a minute.

    Side Plank

    1. Bring your left hand slightly into the center from a high plank position.
    2. Move your weight onto your left hand, lift your hips, and stack your ankles.
    3. Lay your right hand on your buttock or stretch it up toward the ceiling.
    4. Adjust your body in a straight line from your head to your foot.
    5. Look straight or up toward your hand.
    6. Hold onto this pose for up to 30 to 50 seconds.
    7. Repeat on the opposite side.

    Pigeon Pose

    1. Lie down on all fours with your knees below your hips and your hands slightly in front of your shoulders.
    2. Bend and place your right knee behind your right wrist with your right foot angled out to the left.
    3. Rest the right shin on the ground.
    4. Glide your left leg back, rest your thigh on the floor and straighten your knee.
    5. Extend your left leg straight back.
    6. Slowly lower your body down to rest on your right thigh with arms extended in front of you.
    7. Hold onto this position for up to one minute.
    8. Slowly release by leading your hands back toward your hips and lifting your body.
    9. Repeat on the left side.

    Final Words

    Even while watching TV, you need to work on your posture every day. Just an easy trick: Put a rolled towel behind your shoulders, try not to let the towel fall, and sit up straight. These yoga poses will help reduce pain and, over time, help prevent back pain. Correct posture not only looks attractive, but it also feels fantastic and minimizes back pain.