If you suffer from regular back pains or poor posture or if you walk with a gait, it's important to correct your postural habits and also visit a doctor or therapist to get medical advice. At home you can also perform some exercises as shown in this OneHowTo article, which will help stabilise your spine, strengthen your muscles and prevent the onset of any discomfort. Read on and discover some good exercises to straighten your back.
Exercise 1 to straighten your back
Lie on your back with your feet resting on the floor, relax your arms and stretch them out. Keep your knees bent.
Squeeze your buttocks as you lift your hips, creating a straight line from your knees to your shoulders. Hold this position for a few seconds, and then return to the initial position. Perform this stretch 10 to 12 times.
This stretch counteracts the effects of sitting in a chair for too long, which puts excessive pressure on the spine. The hip flexor muscles extend and strengthen the muscles that stabilise the spine, including the lumbar, buttocks and abdominal area.
When you're ready to take this exercise up a level, lift one foot off the ground and point it towards the ceiling. This is much more difficult, so to start off, try keeping this position for only a few seconds. Repeat 5-8 times, then switch legs.
Exercise 2 to strengthen your back
Get down on all fours, with your knees apart but in line with your hips. Support your weight with your palms.
Keep your back straight, not arched, and extend your right leg back and then your left arm forward. Hold this position for 2 or 3 seconds or for as long as you can. Repeat 5-6 times, then do the opposite pair of limbs.
This exercise improves your balance and muscle co-ordination, which will help you to keep your spine stable when you do everyday movements like walking, running, dancing, etc. It also tones the buttocks, back, lower back and hamstrings.
Exercise 3 to straighten your back
Lie down on your right side, creating a straight line from your head to your feet. Support yourself with your forearm. Your elbow should be directly under your shoulder.
Raise your hip off the ground slowly, keeping the straight line from your head to your feet. It is very important to keep your neck straight and in line with the rest of the spine. Hold this position for 20-40 seconds and then lower yourself down. Repeat two or three times, alternating from one side to the next. If you can, while keeping the basic position, raise and lower the upper leg between 5 and 10 times to boost the difficulty of the stretch.
This exercise strengthens your back and increases endurance in the core of the body, helping to maintain a secure and stable lower back during activities that require a lot of hip or back movement.
Exercise 4 to strengthen your back
Contract your abdominal muscles gently and take a big step forward with your right foot. Keep your hands on your hips. When your right knee touches the floor at a 90 degree angle, return to the starting position without stopping. Do this 8 to 12 times, then switch legs and repeat.
The exercise improves body control, which is key to protecting the spine when walking, running or climbing stairs. The change in foot placement makes it more difficult to keep your balance. As you get into a rhythm, do it with your hands clasped behind your head or hold a dumbbell in each hand for added strength.
More back exercises
If in addition to these stretches, you want to see what other exercises you can do at home to strengthen or relax your back and prevent the onset of pain or injury, do not miss the following articles:
- What Kinds of Exercises are good for lower back pain
- How to relieve middle back pain
- How to combat neck pain with natural remedies
If you want to read similar articles to Good Exercises To Straighten Your Back, we recommend you visit our Fitness category.