Updated on December 5, 2023.
Do you ever slouch when sitting at your desk? Ever feel pain in your lower back? Join the club.
The good news is that there's a simple way to work on supporting your back and easing everyday aches and pains. It starts with working on strenghtening your core. Your core consists of the muscles that wrap around your torso, including the muscles in your back, sides, and your abdominals. There are a variety of moves you can do at home, work, or on the go to help maintain a strong core.
Meanwhile, being mindful of your posture can also go along way toward improving the strength and pliability of your back muscles.
You may feel like you're already standing up straight. In reality, though, most of us stand about as straight as the Leaning Tower of Pisa.
Start to practice good posture by lifting your head and neck so they are aliged over your shoulders. Next, engage your core muscles. You might do this by tightening the muscles around your gut. When you lift your head and neck and activate your core muscles, your chest naturally lifts.
How to practice good posture
Posture is something that you can practice every day. The more you practice, the stronger you will feel and the straighter you will stand.
Here are five steps to improving your posture:
- Pull your shoulder blades back slightly toward each other and down away from your ears.
- Lift your chest up and out.
- Pull your head back just enough to keep it in line with your spine.
- Position your pelvis or hips to create or maintain a slight natural arch in your lower back.
- Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back
Whether you spend your day sitting, standing, or on the go, every few hours, take a moment to practice these moves. Before long you will be standing stronger and taller.
