Slouching is one of the most common forms of poor posture. It’s also a position that can increase your risk of suffering back pain. Certain exercises recommended by spine surgeons in Los Angeles can strengthen muscles that support your spine to naturally discourage you from slipping into a slouching position.
1. Back Extensions
Rest on your stomach and place your arms at your side. With your palms up, rest your forehead on the floor. Glance downward while contracting your back muscles and lifting your torso. Recommendation: Raise, pause, and lower about five times.
2. Doorway Stretches
Stand inside of any doorway. You’ll bend your right arm about 90 degrees and rest your forearm against the doorframe. Keep your bent elbow at shoulder level and rotate your chest until you feel the stretch. Recommendation: Hold for 30 seconds and repeat with opposite arm.
3. Leg Lower and Lift
Place your hands behind your head while resting on your back with your extended legs raised above your hips. With your feet slightly outward, raise your head and glance forward. Breathe in and lower your legs. Exhale and go back to your starting position. Recommendation: 4 reps to start before working up to 6 to 8.
4. Wall Angels
Bend your knees slightly and press your lower and upper back and head against a wall. Place your arms on the wall as well and push your fingers against the wall. Move arms above your head and make standing “snow angels.” Recommendation: Go as long as you can or about 3 to 5 minutes before resting.
5. Shoulder Blade Pinch
Train your shoulders to naturally assume the right position by squeezing your shoulder blades together without raising them. Hold the position for about 10 to 15 seconds. Recommendation: Repeat 2 to 3 times per day.
6. Thoracic Extension
Stretch your upper- and middle-back area by using a foam roller under your back for support. Rest your feet and lower back on the ground and place put your hands behind your head. Bring your elbows together and ease your head to the floor. Roll the foam roller along your back. Recommendation: Just until you achieve a good stretch.
When it comes to back pain, be proactive as possible. To learn more about the cause of your back pain or to discuss possible treatment options, reach out to The Spine Institute Center in Los Angeles. Doctor Hyun Bae and his team of advanced spine surgeons can diagnose your back pain and help you achieve a pain-free life. Call (310) 828-7757 to schedule a consultation today.