Exercises to Improve Posture and Alleviate Chronic Pain

Dynamic Health & Pain Management Pain Management

Bad Posture and Chronic Pain

At Dynamic Health & Pain Management, we know that maintaining good posture is beneficial for adults and children in many ways, but it’s also something that many Charlotte residents struggle with. Regular slouching can cause you to have a misaligned spine, which can result in chronic pain.

Many of us spend several hours a day hunched over a keyboard or slumped over a desk, which is detrimental to your posture. There are, however, several exercises you can do to counteract these poor posture habits. To improve your posture and reduce aches and pains, try these exercises:

Standing wall angel

  • Stand flat up against a wall with your back to the wall and feet about shoulder-width apart.
  • Press the small of your back into the wall and bend your arms to that the backs of your arms and hands are pressed against the wall at a 90-degree angle to your body. If you can’t get your arms against the wall do not arch your back just take elbows back until you feel a stretch.
  • Move your arms up the wall, keeping your wrists and elbows pressed against the wall (if you can). You are aiming to get the hands together above the head, but again don’t worry if this isn’t possible yet just do the range of movement you are capable of.
  • Lower hands to the starting position.
  • Repeat 10 times.

Brugger’s  relief

  • Sit on the edge of your chair with your feet flat on the floor and your hands by your sides.
  • Lift your chest, arch your lower back slightly and point the crown of your head directly up at the ceiling — think tall.
  • From this position, turn your palms outward and relax your shoulders down. This will pull your shoulders back and open up your chest.
  • Look straight forward then try to retract your chin toward the back of your head without tilting your head backward
  • Hold this position for 10 seconds whilst breathing normally and then relax for 10 seconds.
  • Repeat five times. Try and do this exercise several times a day, especially if you spend a lot of time at a desk or watching TV.

Chest and shoulder stretch

  • Lie on your back.
  • Stretch arms out to the side and turn palms so they face upward.
  • Inhale deeply, then exhale. Hold 30 seconds. Do two to four times.

Shoulder squeeze 

  • Lie on your back, arms stretched out to the side.
  • Bend elbows 90 degrees so arms are in a bench-press position.
  • Squeeze shoulder blades together without arching your back.
  • Hold five to 10 seconds. Do two to four times.

Hip flexor stretch 

This exercise prevents the pelvis from tilting forward and down, which may cause tension in the lower back muscles.

  • While standing, lunge right leg forward onto a step; bend that knee until you feel a stretch in left hip.
  • Be careful not to lunge too far. Hold 30 seconds.
  • Switch legs and repeat. Do two to four sets.

Glute bridge 

  • Lie on your back, with knees bent and feet flat on the floor.
  • Squeeze your butt muscles and push hips toward the ceiling, keeping shoulders on the floor.
  • Hold five to 10 seconds. Do two to four times.

Calf stretch 

This exercise prevents ankles from collapsing inward (pronating), which can lead to knee pain and hip misalignment.

  • Stand with arms stretched forward and palms against a wall.
  • Keep left knee slightly bent and step right leg back. Keep right foot flat on the floor.
  • Hold 15 seconds. Then, point toes of right foot inward and hold 15 seconds.
  • Switch legs and repeat. Do two to four sets.

Proprioception exercise 

  • While standing, reach down and find ankle bones with thumb and index finger.
  • Slide fingers forward until you feel a dimple in front of each bone.
  • To get a sense of the ankle’s range of motion, roll foot outward until you feel pressure on your index finger, then inward until you feel pressure on your thumb.
  • Find the midpoint of that motion and stand up.
  • This is the position in which your ankle is properly aligned. Practice standing in this position.

Poor posture can cause chronic back and shoulder problems, and could even cause internal organ problems.  Sitting improperly at your desk can also be the cause of chronic headaches.

At Dynamic Health & Pain Management, our treatment protocols incorporate a combination of medical diagnostics, rehabilitative treatment options and chiropractic spinal adjustments. This approach allows us to deliver pain relief as quickly as possible, stabilize your condition and address the root cause of your pain, minimizing the likelihood of reoccurrence.

If you or a loved one suffer from chronic pain, it’s time to stop suffering and start living again. To learn more about the benefits of pain management treatments, call Dynamic Health & Pain Management at 704-525-6288 to schedule a consultation. Our spine specialists can effectively address your back pain problems.