Thankfully, it is possible to fix your posture over time with a combination of stretching, yoga, and exercises that are specifically designed to stretch and lengthen your spine. Try any of these 7 stretches to improve your posture.

1. Cat-Cow

• Start this pose on your hands and knees with your weight evenly balanced between all four points.
• Inhale as you look up and drop your abdomen down toward the ground.
• Extend your spine at this time.
• Exhale and arch your spine up toward the ceiling, tucking your chin into your chest.
• Continue doing this movement for one minute.

2. High Plank

• Come onto all fours with your legs straightened out.
• Lift your heels then raise your hips.
• Straighten your back and engage your arm, leg, and abdominal muscles.
• Lengthen the back of your neck while softening your throat and looking down at the floor.
• Keep your chest open and your shoulders back.
• Try to hold this position for one minute.

3. Downward-Facing Dog

• Start by lying on your stomach against the floor.
• Press into your hands as you begin to tuck your toes beneath your feet and lift your heels.
• Lift your hips and knees in order to bring your sitting bones up toward the ceiling.
• Slightly bend your knees and lengthen your spine.
• Keep your ears in line with your upper arms or choose to tuck your chin into your chest.
• Press firmly into your hands while keeping your heels lifted slightly.
• Maintain the pose for up to one minute.

4. Glute Bridge

• Lie on your back, bending your knees and keeping your feet hip-distance apart.
• Keep your feet about one foot away from your hips.
• Rest your arms alongside your body, keeping your palms facing down.
• Lift your hips upward as you exhale and straighten your spine.
• Maintain this position for up to one minute.

5. Isometric Pulls

• Sit in a chair that features a soft back for this stretch.
• Make a fist with each hand, extending your arms in front of you, ensuring they are parallel to the floor.
• Exhale as you draw your elbows back toward your shoulder blades that should be squeezed together.
• Breathe deeply while holding this position for ten seconds.
• On an inhale, slowly release back to your starting position.
• Repeat the movement for one minute.

6. Side Plank

• From the high plank position, bring your right hand closer in to center.
• Shift your weight onto your right hand, stack your ankles together, and lift your hips.
• Place your left hand on your hip or choose to extend it up toward the ceiling.
• Drop your right knee down to the floor if you need some extra support.
• You should be engaging your glutes, side body, and abdominals as you do this pose.
• Align your body in a straight line from the crown of your head all the way down to your heels.
• Look straight ahead of you or upward toward your hand.
• Try to hold this pose for 30 seconds before repeating the motion on the opposite side.

7. Standing Cat-Cow

• Begin standing with your feet about hip-width apart, slightly bending your knees.
• Reach your hands out in front of you or place them on your thighs.
• Lengthen your neck as you bring your chin toward your chest, rounding your spine.
• Look upward as you lift your chest and move your spine in the opposite direction.
• Hold each position for a total of five breaths at a time.
• Continue this motion for a few minutes.

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If you are experiencing pain or tightness in your lower back and/or hips, try these 10 stretches.

Hip Flexion

• Start this stretch standing upright.
• Extend one arm to the side while holding on to a steady surface.
• You can use a table, chair, or wall for support.
• Raise your right knee slowly to the level of the hip or as you can comfortably while keeping your left leg straight.
• Hold the position very briefly before placing your left foot back on the floor.
• Repeat the stretch with your left knee.
• Try to do 5-10 repetitions.

Reclining Hand To Toe Stretch

• While laying on your back, slowly lift your right leg up towards your face.
• Put both of your hands behind your calf or thigh.
• Keep your opposite hip on the ground.
• Both head and shoulders should stay planted on the ground.
• Hold this pose for about 10 seconds.
• Repeat this stretch with the opposite leg.

Belly Flops

• Roll up a towel, placing it horizontally in front of yourself.
• Lying face down, make sure that your hip bones are pressing against the rolled-up towel.
• Relax your body completely.
• Stay in this position for at least one minute, repeating it up to three times.

Hip Abduction

• Start by standing upright.
• Extend your left arm out to your side and hold on to a steady surface for support.
• Place your feet together and lift your right leg to the right side.
• Keep the left leg straight while avoiding any hip rotations.
• Hold this position for a few seconds.
• Then slowly return your leg to the starting pose.
• Repeat this 5-10 times with each leg.

Knee To Chest

• Lay flat on the floor, bending your knees.
• Lay your hands flat on the floor by your sides.
• Bring your knees slowly toward your chest.
• Use your hands, gently pulling your knees upwards.
• Hold the knees to your chest for at least 20 seconds.
• Rock your hips side to side, then return back to the starting position.

Pelvic Tilt

• Lie flat on your back against the floor.
• Bend your knees while keeping your feet flat, with arms by your side.
• Stabilize your core by pushing your stomach out and gently arching your lower back.
• Push your pelvis toward the ceiling, but don’t let your pelvis leave the floor.
• Hold this pose for 5-10 seconds.
• Begin doing this 10-15 times per day.

Bridge Position

• Lay on your back and plant both feet on the floor.
• Bend your knees.
• Position your feet hip-width apart.
• Lift your hips slowly.
• Hold this pose for 30 seconds total.

Hip Extension

• Start upright with your legs straight and feet shoulder-width apart.
• Extend both your arms out in front and hold on to a steady surface for support, if needed.
• Keep your right leg straight while lifting the left leg backward.
• Refrain from bending your knee while doing this motion.
• Lift your leg as far back as you can comfortably.
• Clench your buttock tightly, holding the position for 5 seconds.
• Repeat this stretch between 5-10 times.

Stomach Exercise

• Lie on your back as you bend your legs at the knees.
• Keep your feet flat on the floor.
• Focus on the stomach muscles and pull your belly button downward.
• Hold the pose for 20 seconds.
• Do the exercise 5-10 times.

Mini Squats

• Stand upright with your feet shoulder-width apart.
• Hold on to a chair, wall, or table if you need additional support.
• Keep your back straight.
• Gently lower your body as you bend your knees until they are above your toes.
• Your feet need to remain flat on the ground.
• Maintain this position for several seconds, then straighten your legs slowly to the starting position.
• Repeat these squats 5-10 times.

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If you are experiencing lower back pain, you will want to avoid running, doing crunches, off-road biking, weight training, and other high-impact activities.

Exercises To Avoid With Lower Back Pain

It’s important to avoid doing these five exercises listed below when you are experiencing pain in your lower back.

1. Running

Sure, a runner’s high may be a great feeling, but repetitively pounding your feet on the ground or treadmill can wreak havoc on your lower back. Running can put stress on a disc or strained muscle. Try walking instead of running for the foreseeable future. Walking can strengthen your lower back and leg muscles. This activity will be gentle on your back as you continue to recover.

You will not cause any further damage to your spine when walking. If you are recovering from a bad back flare up, then start by simply walking ten minutes per day.

2. High-Impact Activities

Avoid doing any high-impact activities while experiencing back pain. These activities include jogging and high-impact aerobics. Doing any of these can put pressure on a disc, leading to more soreness, overall.

It’s recommended to try water aerobics or yoga instead. Due to the buoyancy of water, swimming can give you a workout without any jarring movements that can cause flare ups. Yoga also focuses on relaxation, flexibility, and posture. Be sure to only work with a yoga instructor who has knowledge of lower back injuries.

3. Crunches

Classic sit-ups and crunches involve movements that will arch your back and bend your knees. This can worsen back pain by putting more pressure on spine discs. Try doing some modified sit-ups instead of the classic exercise.

Modified sit-ups call for individuals to lay on their back with both feet firmly planted on the ground. Bring your knees up to a bent position, then cross your arms over your chest. Tuck your chin into your chest and raise yourself upward until your shoulder blades are off the ground. Next, elevate your upper shoulder toward the ceiling with your head. Hold the position for ten seconds before returning to the starting position.

4. Heavy Weight Training

It should come as no surprise that lifting heavy weights can lead to increased back pain. Lifting heavy weights causes you to hold your breath, leading to pressure in the abdomen.

Try lifting machine weights to minimize the back pain. Machine weights are safer for vulnerable backs because it gives you the control to add on as much weight as you can handle. If you are used to lifting 100 pounds, try lifting 25 pounds for a little while.

5. Off-Road Biking

Riding your bike on a smooth road is okay, but off-road biking is not recommended. Constant bouncing off-road will exacerbate back pain.

Try using a recumbent bike at this time. A recumbent exercise bike will support your lower back by forcing you to keep your back straight. These bikes help you maintain a proper posture and stay “spine neutral.”

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We Care Chiropractic Clinic offers Chiropractic Care in Glendale, Arizona.  We specialize in providing relief from a wide variety of common chiropractic problems. Contact us today at (623) 825-4444 for more information.

According to The American Chiropractic Association, individuals put about 50 pounds of pressure on their spine every night while asleep. What are some ways you can decompress your spine while sleeping?

What Is Spinal Decompression?

Disks are gel-like cushions located between the bones in your spine. Whenever your spine becomes compressed, it places added pressure on the disks, which makes it hard for oxygen, nutrients, and water to flow freely. Disks can eventually herniate or bulge, resulting in pain and nerve damage.

Decompressing, or stretching the spine in general, takes pressure off the disks. This ultimately allows the spine to heal. Decompression can be done through surgical or nonvasive procedures, but it’s no secret that changing the way you sleep can also help your spine.

How To Decompress Your Spine While Sleeping

Activities like sitting down for long periods of time or even sleeping in a different position can compress the vertebrae in your back. Try these tips below to help decompress your spine overnight.

Tip 1. Face-Up Posture

• Lie completely straight on your bed.
• Focus your attention on the ceiling above you.
• Place a 30-degree-angled pillow below your knees.
• This will stretch and relax your spine, at the same time.
• Keeping a pillow under your neck can help you stay in a neutral position.

Tip 2. Bend Hips

• Begin this exercise by laying on your bed with your hips bent at a 30-degree angle.
• Also bend your knees at a 30-degree angle.
• When flexing your neck to elongate your spine, your body will be able to maintain its balance.
• You can keep your hips parallel by sleeping with a pillow between your knees.

Tip 3. Stomach Sleeping With Hip Support

• Sleeping on your stomach can make your back hurt more.
• However, putting a pillow under your stomach can be a good way to relieve any potential back pain when you wake up.
• The added support can alleviate pressure and help prevent an unnatural curvature of the back.
• Avoid placing a pillow underneath your neck in order to avoid any pain.

Tip 4. Sleep In Inclined Back Position

• You can attempt to sleep in an inclined position.
• Use a pillow with an indentation or movable base between your torso and legs.

Tip 5. Find The Right Mattress And Pillows

• The length of your spine can be impacted by the quality of your pillow.
• Memory foam is recommended for anyone suffering from back pain.
• Always choose the mattress that offers as much support for your back as possible.
• Sleeping on a firm mattress each and every night can ultimately lengthen your spine naturally.

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