Fitness & Exercise

Stronger Back and Improved Posture: Eliminate Back Pain

To develop foundation stability, your abs and back have to learn to work together, because, one can’t be strong or stronger without the other.

A strong back is important for proper posture, spinal stability and to reduce the occurrence of back pain, but many people focus on their abs, legs, and buttocks during their daily exercise routines but pay little attention to their back.


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Benefits Of A Strong Back

Stronger back ensures an improved posture

You are unlikely to slouch if your back muscles are strong. A strong back also helps you hold your stomach in through the day, thus making you look slimmer and smarter in appearance.

Having a stronger back is a very fast way to improve and enhance your looks and self-esteem.

Stronger back Reduce back and shoulder pain

When you have weak back muscles, you are more likely to suffer from tension and strain in your back region. This tension can lead to severe back pain and discomfort that can absolutely prevent you from carrying out your daily activities.

Stronger Back and Posture

Your posture says a lot about your individuality, and poor posture can unconstructively affect you more than you might think. Obviously, it isn’t particularly attractive to look at, and it doesn’t do your overall health any good, even as medical experts have warned that sustained bad posture can lead to a host of health complications.

Living with bad posture can be a dangerous thing, and can lead to the following:

  • Chronic back, neck, and shoulder pain
  • Headaches
  • Fatigue
  • Muscle atrophy and weakness
  • Difficulty breathing
  • Foot, knee, hip, and back injuries
  • Stiffness
  • Digestion issues
  • Carpal tunnel syndrome
  • Sciatica
  • Impingement and nerve compression

Fix Poor Posture By Strengthening Your Core

The core of the body is that part of the body that starts just below the ribcage and ends right across the mid thighs. Having strong core muscles makes it easier for the body to assume the proper posture.

There are myriads of core strengthening exercises that can do wonders for your posture, and you don’t have to rely on sit-ups alone.

Also, doing yoga exercises has been proven effective in improving muscle flexibility as well as rectifying muscle imbalances. Yoga helps in conditioning your muscles in such a way that makes it easier to assume and maintain proper posture.

Yoga exercises can relieve muscle pains, strengthen the core, and realign the spine. Yoga exercises can do wonders for your posture, and the best yoga exercise to get rid of your poor posture (slouch) is called the Hero Pose.


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The Plank Exercise for a strong back and core

  • Lie face down, rest on your forearms, and place palms flat on the floor.
  • Tuck your toes, and push up off the floor, rising up onto your toes, elbows, and forearms so your back is in a straight line from head to heels.
  • Lift your hips and thighs off the floor until your body is parallel to the floor, then engage your core and make sure that your body forms a straight line from your head to your feet.
  • Tuck your pelvis under to ensure a flat back, and don’t let your lumbar region sag or lift, but pull your shoulder blades in and down in the thoracic region.
  • For the high move, extend your legs and rest the balls of your feet against the floor, ensuring that your body is diagonal to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet, then tuck your pelvis under and make sure your back is flat.

Misaligned Posture and Lower Back Pain

If you already have a misaligned back, you must do something to correct it and prevent those excruciating back pain.

The first sign of your posture getting poor is the rounding of your shoulders, which not only makes you look out of your depth but also causes a shoulder and back pain.

Lower back pain can have a lot of causes, and the symptoms can be fixed, especially if the pain was taken care of on time.

Studies have shown that up to 80% of the general populations are affected by low back pain at some time during their lifetime, and it is important to learn to prevent lower back pain. You have to know the activities that could be putting you at risk.

Common Causes of Back Pain

  • Weak core and poor posture
  • Twisting of the trunk
  • Manual materials handling (e.g lifting)
  • Bending the trunk forward
  • Bending the trunk to the side
  • Excessive reaching
  • Falls
  • Prolonged sitting
  • Obesity
  • Extreme tallness
  • Sedentary jobs
  • Highly physical jobs
  • Exposure to whole-body vibration
  • Cigarette smoking

Remedies That Can Help You With Back Pain

  • Rest
  • Yoga
  • Ice-Packs
  • Exercise
  • Massage Therapy
  • Acupuncture,
  • Back Brace, and
  • Painkillers, as a Last Resort

While exercising can be a good option, wearing a shoulder or a back posture support can also help you.

Back Brace for Posture and Back Pain

A back posture brace works by limiting the muscles from overworking. This cues the muscles to stay in a particular position that allows for best postural alignment.

Physicians and therapists often prescribe a back brace during healing from back injuries, in order to limit the motion of the back muscles and the spine, in order to ensure that healing occurs in the bony structures of the lumbar (lower back and spine), and that torn muscles or ligaments and tendons are not further used.

The Benefits Of Using A Back Brace Includes:

  • Limit movement of the spine in the low back area, and allowing some back injuries to heal faster by relieving excessive demand placed on the joints of that spinal area.
  • Back braces can also make transitional movements, such as going from a sitting to a standing position, easy during an episode of back pain.
  • Back braces used after surgery or immediate injury, are essential for spine stabilization and speed recovery.
  • Back braces support the abdomen, improve the abs and posture and take some of the load off the spine and lower back.
  • For staffs that need to stay in one position for a very long period of time, the use of a back brace will help you to remember to take care of your posture. The brace acts as a reminder to the brain and body to activate the lower back muscles while seated, to keep their posture aligned.
  • The back brace help relieves the nuisance of lower back pain, help you gain control over the movements of your spine and the forces that act on it, and aid healing of soft tissue injuries such as muscle strain and torn ligaments.
  • Back brace helps you avoid future injury from repetitive movement or sudden motion.

Final Thoughts

It’s time to assess your posture, and if you notice any of these imbalances, then utilize strengthening exercises and tips to correct them.

In considering whether or not to use a back brace to help improve your posture and back pain, it is important to listen to your body.

It is recommended that the use of a back brace be limited for a short period of time, since using a brace for a long period of time or for preventative reasons may put you back in the same situation that you were trying to avoid.

Tips For Preventing Added Low Back Pain

  • Wear comfortable, low-heeled shoes, especially, for those who are on their feet for an extended period of time.
  • Don’t slouch when in standing or sitting position.
  • Make sure work surfaces are at a comfortable height.
  • Warm-up and stretch before engaging in a strenuous physical activity.
  • Don’t try to lift objects that are too heavy, and don’t twist while lifting.
  • Live a healthy lifestyle, eat a healthy diet and stop smoking.
  • Exercise, and eat a balanced diet to keep off the extra weight.

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