Advertising

Last Updated on February 4, 2021

The Ultimate Exercises to Improve Posture (Simple and Effective)

Advertising
The Ultimate Exercises to Improve Posture (Simple and Effective)

Bad posture is a common problem for many people, as we live in a world full of activities leading to poor posture. Postural dysfunction (poor posture) is when our spine is situated in unnatural positions for extended periods of time, occuring as a result of one’s daily activities. [1]

Some causes of poor posture include: slouching in a chair, hunching your back, improper understanding of correct posture, leading a sedentary lifestyle, not having an exercise routine, poor core stability, and looking down at your computer and/or cell phone for extended periods of time. However, poor posture can easily be corrected.

Why You Should Fix Your Bad Posture

Bad posture doesn’t only make you look unhealthy and unattractive, it also causes several health problems. Take a look at this infographic to learn how bad posture makes you look and feel unhealthy and tired, and how good posture makes you look and feel healthy and confident:[2]

    Is Your Posture Bad?

    Let’s examine some examples of poor posture versus good posture.[3]

    • Poor Posture: Rounded shoulders, slouching, head tilted forward, bent knees, pot belly
    • Good Posture: Straight line from your ear to your shoulder to your hip, balanced and upright posture

    Advertising

      So, what can you do to correct poor posture?

      Simple Exercises to Improve Your Posture

      Poor posture can lead to serious neck pain and muscular imbalance. To correct this, we must activate our weak muscles while stretching our tight muscles.[4]

      The following video outlines several exercises you can do to improve your posture:

      Let’s examine these exercises you can do to improve your posture in greater detail:

      Exercise #1 – Reverse Plank Bridge

      Advertising

        The Reverse Plank Bridge activates specific muscles while stretching key muscles like your pectoral muscles and the muscles in your neck. This exercise requires the following:

        1. Keep your arms straight and pull your shoulders back.
        2. Bring your shoulder blades together.
        3. Tuck your chin.
        4. Push your chest up and extend your spine.
        5. Your fingers can be pointed forward or backward.

        Exercise #2 – Arch Up

          The Arch Up exercise consists of three movements. All three movements require you to tuck your chin and do an external rotation of your arms (thumbs should go upward).

          1. Shoulder flexion. Push your arms and shoulder blades upwards and try to raise your arms as high as possible without bending them.
          2. Horizontal abduction. Lift your arms as high as possible to the side and try to bring your shoulder blades together.
          3. Shoulder extension. Push your arms upwards (thumbs up) and lift them as high as possible.

          Exercise #3 – Plank

            Planking

            is one of the simplest exercises that give you plenty of health benefits. Planking can improve your posture if done correctly. When doing the plank exercise, be sure to keep your legs straight, don’t allow your lower back to sink, and make sure you are looking down at the floor.[5]

            Exercise #4 – Posture Belt

            Advertising

              Another way to fix your posture, especially your back posture, is to wear a posture belt. Wearing one during the first few hours of morning is good practice.The following steps were outlined by Pranayoga.

              1. Place the strap over your upper back and hold the ends in each hand.
              2. Drape each end of the strap over its respective shoulder.
              3. Cross the strap in the back holding one end in each hand.
              4. Pull the straps so that you feel it in your trapezius muscles and secure the ends at the front.

              Exercise #5 – Wall Angels

              This exercise is a simple way to test your posture. To do this exercise, simply lean back against the wall and lift your arms up and down (think of lying down in the snow and creating “snow angels”).[6]

              Make sure your rear is touching the wall and your back is flat against the wall. Watch the following video for a demonstration of this exercise:

              Exercise #6 – Up Against the Wall

              One of my favorite stretches is Up Against the Wall. Here you will put your hands behind your head, place your elbows to the wall and stretch. The following video provides a demonstration of this stretch:

              Advertising

              Exercise #7 – Text Neck

              Lastly, this exercise will help you prevent bad posture, and it’s easy to do several times during the day. The exercise is simply to stop looking down at your phone. Obviously, we are not going to stop using our phones anytime soon, so a solution is this: bring your phone to you at eye level.

                Your posture is guaranteed to improve if you follow these 7 exercises; however, you must be disciplined and train your body to achieve good posture. Also, start today! It becomes much more difficult to improve bad posture the longer you put it off. Improving your posture will improve your life.

                More Tips for Improving Your Posture

                Featured photo credit: Freepik via freepik.com

                Reference

                [1] ThePhysioCompany.com: Symptoms, Causes and Treatment of Bad Posture
                [2] Yalch Clinic: Bad Posture vs Good Posture
                [3] ThePhysioCompany.com: Symptoms, Causes and Treatment of Bad Posture
                [4] Calisthenicmovement: Improve Your Posture
                [5] NHS.UK: 10-minue abs workout
                [6] PhysicalTherapyVideo: Most Important Exercises to Help Pinched Nerve & Neck Pain

                More by this author

                Dr. Jamie Schwandt

                Lean Six Sigma Master Black Belt & Red Team Critical Thinker

                10 Hacks to Increase Your Brain IQ, Focus, and Creativity How to Upgrade Your Critical Thinking Skills and Make Smart Choices The Ultimate Exercises to Improve Posture (Simple and Effective) How Cognitive Learning Benefits Your Brain and Grows Knowledge 9 Game Changing Tips on How to Write Goals (and Reach Them!)

                Trending in Injury & Rehab

                1 12 Causes of Lower Right Back Pain (And How to Relieve It) 2 How to Sleep with Lower Back Pain Using These 13 Tips 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 7 Super Fast Remedies for a Pulled Muscle in Neck 5 10 Knee Stretches For Knee Pain Relief

                Read Next

                Advertising
                Advertising

                Last Updated on July 21, 2021

                12 Causes of Lower Right Back Pain (And How to Relieve It)

                Advertising
                12 Causes of Lower Right Back Pain (And How to Relieve It)

                Lower right back pain can be hard to shake. Even mild back pain can damper your energy levels and take away your focus at work. If you’re experiencing lower right back pain, it’s time to get to the bottom of your back pain.

                Don’t write off your pain as simply a bad night’s rest. You deserve to know the cause of your lower right back pain – and how to relieve it.

                Luckily, most cases of lower right back pain are a result of musculoskeletal issues and not an urgent medical crisis. Of course, that doesn’t make your back pain any less serious. Whatever the cause, you’ll need to treat your condition to get better, even if that means self-care remedies that you can easily find at home.

                Lower right back pain should be taken seriously: it’s often a sign that some area of your body is out of balance. And with everything going on in your life, back pain is the last thing you need.

                Today, we’ll look at common causes of lower right back pain and how to relieve it. Let’s get your back on track, so that you can feel great again.

                Urgent Lower Right Back Pain Symptoms

                Before we get started on common causes of lower right back pain, let’s look briefly at urgent symptoms to watch out for.

                If you’re experiencing these symptoms, you should go to the emergency room to rule out urgent conditions.

                • Intense pain that’s sudden or sharp
                • Intense pain coupled with fever, nausea, vomiting or incontinence
                • Intense pain coupled with swelling or feelings of fullness
                • Intense pain coupled with urinary symptoms

                These symptoms could be signs of urgent conditions such as appendicitis, kidney infections, kidney stones or endometriosis. Don’t take any chances and see a doctor immediately if you experience any of these symptoms.

                Common Causes of Lower Right Back Pain

                Now, let’s turn to common musculoskeletal causes of lower right back pain. By learning more about these causes, you’ll be better prepared to get quick pain relief.

                Advertising

                1. Sprains and Strains

                Sprains and strains are the number one cause of lower right back pain.

                What’s the difference between a sprain and a strain? In essence, they are similar injuries. Sprains happen when you overextend or tear ligaments (tissues connecting joints); strains happen when you tear muscles or tendons (tissues connecting muscles). Typically, you’ll feel swelling, stiffness, bruising, cramping and/or spasms in your lower right back.

                You usually know when you have a sprain or strain because you did something to trigger it. This could be an everyday activity, such as a sports injury, lifting something heavy, household falls or overexercising. Any sudden movements, or unnatural twisting and turning can also injure your muscles.

                While both sprains and strains can heal on their own, you can help speed up the recovery process. Generally, the R.I.C.E. formula is recommended, which stands for Rest, Ice, Compression and Elevation.[1] The idea is to limit the use of your back muscles, ice them and apply any compression bandages. By following this formula, your lower right back should feel better in no time.

                Since back sprains and strains often recur, you should also consider stretching and strengthening exercises to prevent re-injury. Building up your back muscles, following warm-up or cool-down exercises and learning proper form and posture can also boost your back and prevent it from becoming chronic pain.

                2. Disc Degeneration

                While a natural part of the aging process, disc degeneration can also cause lower right back pain. Disc degeneration happens when the discs that hold up the vertebrae start to decay. With this wear-and-tear, the vertebrae have less protection and begin to rub together painfully.

                Getting relief from disc degeneration can be tricky, because there’s no cure for this natural decay. Sometimes doctors will recommend physical therapy, massage therapy or chiropractic for possible benefits by changing your posture and movements, as well as using adjustments and the therapeutic touch for pain relief.[2]

                In extreme cases, you may even consider steroid injections or surgery. However, most people with disc degeneration will focus on getting relief at home.

                3. Osteoarthritis

                Osteoarthritis is another aging condition that can cause lower right back pain. As the most common arthritis condition, osteoarthritis occurs when the cushion on your joints wears down with age, especially for commonly used joints, such as your spine, knees and hips.

                Advertising

                Specific symptoms of osteoarthritis involve stiffness, swelling, tenderness and loss of range of motion. Since the damage of osteoarthritis can’t be reversed, treatment usually focuses on physical therapy and lifestyle changes, including low-impact exercise and weight loss. Home remedies such as hot and cold packs and supplements are also effective.

                4. Herniated Disc

                A herniated disc may also be the cause of your lower right back pain. When the spine is working correctly, discs cushion and protect the spine. According to experts at the Mayo Clinic, a disc is like a jelly donut. When a herniated disc occurs, the jelly inside is pushed outside of its case.[3] This material then makes contact with nerves, causing pain, numbness and tingling.

                Treatment for this condition can be as simple as physical therapy and pain relievers, or as complex as surgery. In any case, lifestyle changes can help with pain relief, including regular low-impact exercise such as yoga, weight loss, massage therapy and home remedies.

                5. Muscular Imbalance

                At times, lower right back pain can be hard to pinpoint, especially if you don’t remember an initial injury or movement that caused it. However, the way you move and exercise can impact your back pain. Specifically, muscular imbalance is an extremely common source of lower right back pain.

                Muscular imbalance occurs when the natural balance of your muscular system is disrupted. This typically happens when you use certain muscles more than others, or do physical activity in an unnatural position.

                For example, if your abdominal muscles are weak, your lower back will take the load, creating a muscular imbalance that may cause you pain. In athletes, this a common problem when you use certain muscle groups for sports, leaving others unfit or unused. Muscular imbalance can cause pain spots, such as in the lower right back.

                Muscular imbalance is best treated by a physical therapist or chiropractor who can identify the imbalance among the muscle groups and create exercises for boosting weak areas. In the meantime, home remedies are a good way to stay pain-free.

                6. Spinal Stenosis

                Spinal stenosis can cause serious lower right back pain. This condition occurs when the spaces in between your spine narrow, which puts excess pressure on your nerves.

                Imagine your spine contracting or “crunching” together. Symptoms include lower right back pain, as well as numbness and weakness. Sometimes spinal stenosis is a secondary symptom of osteoarthritis too.

                Advertising

                The treatment of spinal stenosis is lifestyle-based, including building up strength, flexibility and balance. For extreme cases, doctors may also recommend decompression treatment or surgery. However, many get pain relief from staying active, losing weight and using home pain relief remedies.

                7. Sciatica

                If you’re experiencing sharp pain on your lower right side, you may have sciatica. Your sciatic nerve runs from your lower back down your legs. If it becomes pinched, you may feel pain that spreads all along the nerve, including your lower back. Common symptoms of sciatica also include numbness and tingling.

                The majority of sciatica cases are relieved by home treatment. Typically, physical therapists will recommend a stretching routine and regular low-impact exercise. Sometimes, steroid injections are also beneficial for pain relief, though most cases can be successfully minimized by home remedies.

                8. Bone Spurs

                Another possible cause of your back pain is bone spurs. As the name suggests, bone spurs occur when bones in your spine rub together painfully.

                When your discs start to decay, bone spurs become more likely, as the cushioning is no longer there between the vertebrae. Bone spurs are difficult to prevent, but you can get pain relief from home remedies.

                9. Spinal Infection

                Though less common, a spinal infection can also cause lower right back pain. There are many different types of spinal infections, but the most frequent happen when bacteria such as Staphylococcus aureus or Escherichia coli enter the spine via the bloodstream.[4] This bacteria then causes swelling and tenderness, and may also manifest as a fever, muscle spasms and lower right back pain.

                A spinal infection should be treated as soon as possible before the bacteria causes irreparable damage. The biggest clue is a fever: if you have a high fever in addition to lower right back pain, be sure to see a doctor as soon as possible. Antibiotics will typically resolve the condition, or surgery in extreme cases.

                10. Scoliosis

                The back condition scoliosis is another culprit of lower right back pain. Scoliosis is when the back curves in an unnatural shape, usually a C or an S. This curvature then places undue pressure on certain areas of the back. A doctor or chiropractor can easily diagnose scoliosis by looking at X-rays of the spine. Other symptoms of scoliosis include other misalignments in the body, as well as muscular weakness or numbness.

                A physical therapist is extremely important for mitigating scoliosis and trying to correct spinal curvature in young adults. Other lifestyle treatment options include using a brace, regular exercise, chiropractic adjustments and home remedies for pain relief.

                Advertising

                11. Joint Dysfunction

                Joint dysfunction may also account for lower right back pain. Joint dysfunction can cause inflammation in and around the spine. Specifically, joint dysfunction occurs when the joint in question moves too much or too little, causing muscle tension and tenderness. This inflammation then affects the surrounding area, including the spine.

                In the case of sacroiliac joint dysfunction, the sacroiliac joint that connects the hips and the lumbar spine becomes inflamed, which causes pain both in the lower back and legs. To get pain relief from joint dysfunction, you can get chiropractic adjustments, wear a brace or use home remedies to get rid of the pain.

                12. Cauda Equina Syndrome

                Cauda Equina Syndrome is a serious and urgent spinal condition that results from nerve endings of the Cauda Equina becoming compressed. When this happens, the patient may experience motor weakness or sensory loss, since these nerves are involved in these physical sensations.

                Cauda Equina syndrome is considered a medical emergency. If you’re experiencing lower right back pain, in addition to motor weakness, bladder dysfunction or sensory abnormalities, you may have Cauda Equina syndrome.

                Home Remedies for Lower Right Back Pain

                Depending on the cause of your lower right back pain, home pain relief remedies may help. If you’re looking to improve your back pain today, you can try the following options. Sometimes these self-care options are a matter of trial and error. Be sure to find the remedy that works for you.

                • Hot and cold packs
                • Natural supplements, such as white willow bark, devil’s claw or capsaicin
                • Anti-inflammatory spices turmeric and ginger
                • Green tea
                • Essential oils, including peppermint and lavender
                • An anti-inflammatory diet, including lots of fruits, veggies, fish and olive oil
                • Regular low-impact exercise, including yoga or Tai Chi
                • Good posture habits
                • Hot herbal baths
                • Regular massage therapy and chiropractic
                • Healthy sleeping positions 

                The Bottom Line

                Remember that getting relief for your lower right back pain is up to you. It’s important to take the time to make sure you’re creating good back-friendly habits and finding ways to incorporate these home remedies in your day-to-day life.

                If you’re not sure how to get started with recovering from back pain, you can also see a professional chiropractor, who will create a customized back pain plan to get your back condition resolved.

                Whatever you decide, don’t just ignore your lower right back pain. It’s essential that you address the pain and find ways to overcome the condition and get pain relief. Don’t let your back pain take over your busy schedule – you’ve got better things to do!

                Reference

                [1] National Institute of Health: Sprains and Strains
                [2] Better Health Chiropractic: 65 Proven Facts about Chiropractors and Chiropractic Care for Back Pain and Other Conditions
                [3] Mayo Clinic: Herniated disk
                [4] American Association of Neurological Surgeons: Spinal Infections

                Read Next