More and more people are complaining about pain in the back. Problems in the back may result from malpositions during work or lack of exercises in the free time. Often, simply a wrong body posture is causing back pain. There are some simple preventive exercises that also improve your body posture:
Move your shoulders back and downwards
Try to consciously perceive your body posture. How do you stand there? Possibly, your shoulders cave forward. If so, try to bring them back and downwards and to contract the shoulder blades. This automatically stretches out your chest. But, be careful that you don’t overstretch your thoracic spine. Try to stick to this posture the whole day. Maybe this posture will be somehow strange in the beginning but soon you will find out that this posture has a positive effect on your back and you will appear more self-confident.
Relieve your cervical spine and the musculature of your neck
Tensions in the neck might also be caused by a wrong body posture. Check the position of your head in reference to the rest of your body. Is your neck upright and your head in the shoulder area your body posture is perfect. But, in case your head slightly tilts forward and rather is positioned over your chest than over your spine it’s time to act. This malposition has a negative effect on the cervical spine as well as on the musculature in the neck. Furthermore, the eyes have to work out of a different angle. This effort of the eyes combined with the tensions in the neck might lead to head ache. So, don’t “bow your head” but bring it back to your spine. In the beginning a slight pressure of your hand against your chin might be helpful.
Avoid malposition of your pelvis
Problems in the lower back are often caused by a malposition of your pelvis. Many people have an extended curvature in the lower back and therefore their coccyx protrudes backwards. This may lead to an extended abrasion in the lower back. This is easily prevented with a simple exercise:
Try to draw your belly button towards your spine and to flex your buttocks. Feel, how you are positioning your coccyx below your torso and your pelvis straight under your spine. This exercises stretches the lower back and strengthens the abdominal muscles. Thus, problems in the lower back as well as in the pelvis are prevented. Also consider appropriate fascial release – this will surely lead to a perfect body posture and to a release of tensions.
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