Check out the exercises, below, for some strength–training tips to better your posture, and in turn, establish stability in your spine. Strengthening both your back and core help prevent and alleviate back pain.
1. Palm Up Row
Simply extend your arms to the side in-line with your shoulders, then start to draw small circles in the air.
Your arms will start to feel heavy, but your shoulder blades will thank you for it later.
2. Resistance Bands Pull Down
You’ll need a residence band to complete this exercise.
Start with the band above your head, then pull both arms to the side, slightly lower than your shoulders.
Raise the arms back to the top, then repeat.
3. Palm Up Row
Stand with one leg slightly in front of the other and place your resistance band under your front foot.
Pull the band up by your hip before lowering it back down, then repeat.
Stand with your body leaning slightly forward to give your back a complete workout.
4. Back Raises
Lie down on the floor with your back facing the ceiling and your arms directly in front of you in line with your ears.
Concentrating on your lower back, simultaneously lift your arms and legs off the floor.
Hold at the top for a second, then slowly release back down. Repeat.