Are you experiencing back pain? Do you have a problem with posture? Many people mistakenly believe that you need to perform back-strengthening exercises to correct posture problems. However, the truth is that you should instead work on strengthening your core as a whole. Your core consists of the muscles within your mid-section and wraps around the lower part of your back. These muscles not only hold up your upper body but also allow you to twist and bend the trunk of your body. A weak core can result in imbalances such as anterior pelvic tilting. Below, we take a look at the role your core plays in maintaining posture as well as the best exercises for posture.

Reasons for Misalignment and Poor Posture

Spinal misalignment can be the result of various reasons. Some of the most common causes of misalignment and poor posture include:

• Injury
• Weak core muscles
• Sitting for extended periods
• Health conditions such as scoliosis
• Repetitive motions e.g. from work or exercise

Signs that You Have Poor Posture

Many people are unaware that they have poor posture. Below are some signs to look out for.

• Backaches and pain
• Pain in the shoulder, wrist, or elbow
• Knee pain
• Pain in the hips
• Migraines
• Pain in the ankles
• Pain in the jaw and
• Plantar fasciitis.

Best Exercises for Posture

A strong core will provide much-needed stability for your spine and help to correct your posture. Below are some posture correcting exercises that will not only help to fix posture but also to alleviate pain and discomfort.

Plank Pose

This is one of the best ways to strengthen your core muscles as well as your shoulders. Holding a plank will call muscles from all around your core into action. This pose will strengthen your transverse abdominis, obliques, and back muscles.

Start with your hands and knees. Extend your legs behind you to get into the push-up position. Pull your abdominal muscles in and squeeze your butt to stabilize your core and protect your lower back. You can modify this exercise by lowering your knees to the ground to make it easier. You can increase intensity by lowering onto your elbows for a forearm plank. Hold for 30 seconds and then repeat. Work yourself up to holding your plank for at least 60 seconds.

Glute bridge

This is important for strengthening the muscles in the lower back. It also helps to strengthen the muscles in the back of the leg including the glutes and hamstrings.

Start by lying on your back. Bend your knees and place your feet flat on the floor. Squeeze your glutes and bring your hips off the floor. Bring your hips into alignment with your knees forming a straight incline from your knees to your shoulders. Hold for a few seconds and bring your hips back to the floor. Repeat this for 15 reps. Do 3 sets. You can increase the intensity by extending one leg off the ground when your hips are elevated.

Dead Bug

This exercise helps to stabilize the core and strengthen the muscles in the abdomen and back. It is also beneficial for correcting issues with the alignment of the spine.

Start lying on your back. Lift your arms towards the sky and raise your legs keeping the knees bent. Extend the left arm above your head while extending the right leg to the opposite wall of the room. Hold for a few seconds and return to the starting positions. Repeat for about 10 times on each side.

Bird dog

This exercise works the postural muscles as well as those in your abdomen all at the same time. It is beneficial for correcting misalignments of the spine and improving balance.

Start on all fours. Extend your right arm in front of you while extending your left leg behind you. Hold for a few seconds and draw your arm and leg in so that your right elbow touches the knee. Repeat the left leg. Return to all fours and repeat on the opposite side.

Bicycle crunches

This exercise helps to strengthen the obliques.

Lie with your back on the floor. Place your hands behind your ears. Lift your legs keeping your knees bent. Squeeze your core and lift your left elbow off the ground to meet your right knee while extending your left leg out. Repeat on the opposite side. Do this for 20 repetitions.

If you’re experiencing pain related to misalignment or poor posture, contact Dr. Chris Boone for an accurate diagnosis. We’ll provide you with the care you need to restore your health.