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How to improve the posture of the back, with 4 simple exercises

How to improve the posture of the back, with 4 simple exercises

May 2, 2024

The back is one of the most delicate parts of the body . And having a good posture is the best alternative against injuries, discomfort and pain in this area.

Most of us have had back pain at some time in our lives, and although in some cases this pain can be related to a sports injury, an accident or a congenital condition such as scoliosis, most of the time, back pain It develops during the course of daily life, by our habits and our bad posture.

The repetitive activities at work or at home, the bad position at the time of grabbing or carrying something, a bad posture when sitting at the computer ... these acts or actions can cause excessive tension in this area and end up causing back pain . Fortunately, there is much we can do to avoid this kind of lumbar and cervical problems .


For example, have a healthy lifestyle and be in good shape or have a good level of physical activity. In addition to being aware and paying attention to the back, we can also strengthen it with some exercises as we will show you in this article.

  • It may interest you: "The 10 psychological benefits of practicing physical exercise"

Benefits of good back posture

To maintain a good posture of the back is important that you understand that not only counts the physical aspect or perform exercises; but also the mental aspect is important, being aware of our position, for example, when we bend down and take something. Being aware that we are going to make a gesture that can jeopardize the integrity of our back, will help us to make a correct gesture and therefore avoid unnecessary injuries.


A good back posture brings a series of benefits.

  • Helps to breathe better and to increase lung capacity.
  • Improve our mental state because more oxygen reaches our brain.
  • This in turn causes less fatigue and fatigue.
  • We reduce the risk of injury and of pain in the area.
  • We also reduce the risk of injury and pain in other areas: legs, neck, cervical, etc.

Frequent errors in posture

In the case of some individuals, years of poor posture and sedentary lifestyle lead some of your muscles to lie down and tense. This causes other muscles to have to make extra effort to counteract the affected muscles and to maintain body balance.

There are many situations in daily life that, without even realizing it, can be negatively affecting our correct posture and causing pain in the back.


  • Being bad sitting : we may not realize that our sitting position is affecting our back, but it is one of the main causes of pain and back injuries.
  • Hyperlordosis : when our ass stands out more than the bill. hyperlordosis, something that in the long run also has a negative effect on our back.
  • Stand with your back flat : being in a posture with a flat back means the pelvis is tucked in and the lower part of the back is straight instead of curved naturally. These people usually have serious difficulties standing for long periods of time.
  • Support a foot wrong : poorly support a foot when walking or standing still can also load your back.
  • Curving back and neck : bend your back and neck, for example, when writing on a computer or reading messages on your mobile.
  • Having the chin elevated: unlike in the previous case, having the chin too high can also cause back problems.
  • Shoulders forward : Having the shoulders forward unconsciously is negative for the health of the back.
  • Bad posture when talking on the phone : talking on the phone with bad posture can also cause back pain.

Exercises to improve posture in the back

In addition to correcting the bad posture in the previous points, it is possible to improve the posture of the back with a series of exercises that we show you below.

1. Iron

The iron is a classic exercise to have a strong back and core. Also known as "plank", it is an isometric exercise, so you have to tense a muscle and keep it in a stationary position for as long as necessary. When the iron is executed correctly, several abdominal muscles are strengthened, while also positively affecting the shoulders and back.

2. Back extension

The back extension exercise provides many benefits for the posture, and therefore it is necessary to strengthen this area. To do this, you can lie on your stomach, extending your arms over your head. Keeping the head aligned with the spine, gently lift the shoulders.Hold the posture for a few seconds and return to the starting position.

3. Fly reverse

The reverse fly is an excellent exercise to improve strength in the back. As mentioned, having the shoulders forward is harmful to the back. This movement can be a great solution.

To perform this exercise use light weights, grabbing a dumbbell with each. You can do the exercise with a leaning bench, supporting the chest and raising the arms as if they were wings.

4. Rotating movement of shoulders

The sitting position is important for everyone, and often, unconsciously, we put ourselves wrong. This exercise is ideal to relieve tension and promote correct posture posture.

The rotating movement of the shoulders can be done while sitting or standing. Inhale and lift the shoulders towards the ears. Hold them for a few seconds before exhaling and bringing the shoulder blades down.


Osteoporosis Exercises for Spine Strength and Posture (May 2024).


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