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The Ultimate Back Pain Relief Tips Blog

Postural Back Exercises

Posted by Dr. Jeff Winternheimer D.C. on Tue, Apr 02, 2013 @ 03:33 PM

back pain exercises handoutWithin our society, a very common postural syndrome may be found where a person's head is drawn forward with stresses at the top of the neck beneath the skull, and then in the neck and upper back near the shoulders. The slumped posture taken by most may also result in stresses in the middle and lower back.

The slumped posture places increased stress on the spinal discs. If the uneven stresses are allowed to progress over time, the discs may wear out prematurely and give way to deterioration, bulging, herniation of the discs, and eventual arthritis of the intervertebral joints. Faulty slumping posture is also associated with increased muscle tension and poor breathing habits.

This relief position allows for a mini-break from the slumping posture and may help to prevent the buildup of stresses that occur throughout the day.

If a person works for long hours in a constrained, slumped posture, he or she needs to find some ways to sit more upright, using lumbar supports if possible. Then, micro-breaks every 20 minutes for about 10 seconds may be useful.


1. Sit with your buttocks at the edge of a chair.

2. Spread your legs apart slightly.

3. Turn your toes out slightly.

4. Rest your weight on your legs/feet & relax your abdominal muscles.

5. Tilt your pelvis forward & lift your chest up thus increasing the curve of your lower.

6. Turn your palms up.

This postural exercise should be done for 10 seconds every 20 minutes. It can be incorporated into sit to stand, walking, and lifting. Within a few weeks, you will experience the sensation of sitting and standing straighter naturally. When this occurs, conscious effort is not as necessary because you have learned a new skill on an automatic basis. This is ideal as a new postural habit once learned is unlikely to be broken.

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Topics: herniated disc, Back Pain Tips, Stretches, Bulging Discs, back exercises, exercises for back pain relief, best exercises for bulging disc, reduce shoulder pain, remedy neck pain