Ageing is an inevitable process in the life span of every living thing. When combined with vigorous daily activities, ageing can cause pain, especially back pain, and sometimes lead to bad posture when nothing is done about it. 

Maintaining good posture and treating back pain is important for overall health, especially given the increasing number of people who sit for long hours, relaxing or working. 

Exercise is one of the most effective ways to address these fitness issues. Exercising helps to strengthen muscles, increase flexibility, and improve spinal alignment. For our fitness editorial this week, here is a guide to some proven exercise routines that aim to improve posture and relieve back pain. 

Cat-Cow Stretch 

This yoga-inspired stretch is one of the best techniques that improves spinal flexibility and relieves tension in the back.  

It is a simple routine that begins with you going down on all fours, arching your back like a cat, and then moving into a cow pose by dropping your belly and lifting your chest.  

This has to be done repeatedly as this movement slowly loosens tight back muscles and enhances one’s posture. 

Child’s Pose 

Another yoga pose is the Child’s Pose. This exercise routine helps stretch the lower back and spine while boosting relaxation.  

To begin, kneel on the floor, sit back on your heels, stretch your arms forward, and rest your forehead on the ground.  

This stretch helps elongate the spine and relieve back tension. It’s an ideal warm-up technique before beginning your full workout sessions. 

Plank 

Planks are a core-strengthening exercise that also improves posture. A strong core supports the spine, making it easier to maintain proper alignment throughout the day.  

To perform this, start in a push-up position, plant your hands directly under your shoulder, engage your core, and hold the position for 30 seconds to a minute.  

Note that you can begin by holding that position for 30 seconds and then increase the time as you improve. 

Bridges 

Bridges are exercise routines that strengthen the glutes and lower back, supporting the spine.  

To do this, lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling while squeezing your glutes. This exercise not only helps with posture but also reduces lower back pain. 

Fitness Concept. Athletic black woman in white sportswear training with elastic resistance band above knees in fitness studio or living room. Lady doing glute bridge exercise for buttocks and legs

Seated Rows 

Seated rows, which can be done with a resistance band or on a rowing machine, target the upper back and shoulders. This routine strengthens these muscles and helps pull the shoulders back, preventing slouching and improving posture.  

The seated row is performed on a weighted horizontal cable machine with a bench and footplates. This piece of equipment can be used as a stand-alone piece or part of a multi-gym. Seated cable rows can be used as part of an upper-body strength workout. 

Shot of people working out in a gym

Remember, consistency is key. Improvements and transformations do not happen overnight. 

 

Johnson Chukwueke
+ posts