These 5 Exercises Will Un-Slouch Your Back To Correct Bad Posture And Remediate Back Pain

Back pain can be the bane of our lives. As we surrender our posture for our careers or activities, we are doing our bodies a crippling disservice.

You can show back pain the back door with these 5 exercises, so let’s start with the doorway stretch:

1. The Doorway Stretch.

Stand in a doorway.
Bend your right arm 90 degrees and put your forearm against the doorframe (like you’re giving a high five).
Put your bent elbow at shoulder height. Rotate your chest left until you feel your chest and front shoulder stretching.

For 30 seconds, keep the beautiful stretch. With the opposite arm, repeat.

This can be done with both arms at the same time for maximum flexibility. This exercise is known to help with sunken chests and flexibility. Stretching like this may also make breathing easier after slouching. (1,2)

2. The Static Wall

Scoot hips as close to a wall as possible and raise legs high against it.

Have arms out to the sides of your lying back (45-degree angle, palms upwards) and feet hip-width distance apart.
Pull feet back towards the body, flexing the toes and tightening front thighs. Hold for 4 minutes, keeping shoulders and neck relaxed.

This exercise combats tension in the lower back, caused by sitting in a vexed position. (3)

3. Down dog (Yoga pose)

Start on all-fours, with knees aligned with wrists and shoulders, under the hips and the hands.
Drive the weight into your hands, lift the body off your knees.
Towards the ceiling, carry the tailbone. When the spine and legs lengthen, the shoulders can gradually turn back. Keep the knees in a gentle curve, feeling the tailbone rise.

At first, keep the heels off the ground, easing them back as the posture gets more comfortable.

Down dog is great for prevention and reduction of sciatic pain. (4)

4. Ragdoll Pose

This is another yoga pose that may help release tension in the shoulders. (4)

Stand with feet hip-width apart.
Bend the knees slightly.
Bend forward and try to touch the toes.

Keep the stomach against the bent knees.
Place each hand on the elbow of the opposite arm.
The crown of the head should point toward the floor.

Let the head hang.

5. Seated twists

These are great for middle-back pain. (5)

Sit up tall and place your right hand behind you, bringing your left hand to your right knee.

Gently twist your heart to the right. Lengthen through the spine, Do not over-twist by pulling on your knee or twisting too aggressively.
Gaze over your right shoulder as far as your neck will allow. Hold for 3-5 breaths and release to center.
Repeat on the other side for the same amount of time. Repeat both sides if desired.

Long-term damage to our backs can be the result of not stretching, usually in direct proportion to the amount of time we’ve spent contorted, whilst frequently forgetting to sense any strain and pain forming. Stretching is the antidote to our immediate ease, and truly the backbone to more our elegant and pain-free posture. Bye-bye to slouching, and hello to a new you!