|  | Conditions Treatments | Back Pain

Exercises for a Crouching Posture

A crouching posture can cause discomfort not only in your back but also in your neck and even in your legs. "A sedentary lifestyle contributes significantly to the degeneration of postural reflexes," says registered massage therapist Paul Ingraham. "Probably the best cure for haywire postural reflexes is to demand higher functioning from them," he says. Consult your health care provider before beginning this or any exercise program.

  1. Strengthen Muscles with Weights

    • Use an exercise ball and a pair of 5-pound dumbbells to strengthen your shoulder and upper back muscles. If you are unable to get an exercise ball, an armless kitchen chair will do. (The ball works better because it forces your body to use muscles to balance.) Sit up straight on the ball with your feet flat on the floor. Hold the dumbbells, with your elbows bent at a 90-degree angle, and pull your arms back as though you are pulling a table toward you. Really focus on tightening your upper back and shoulder muscles as you draw your arms back. Relax the muscles as you push your arms forward. Repeat the motion five times during your first session and see how your muscles feel the next day. If there is no muscle soreness the next day, increase to 10 times.

    Flatten Your Back

    • Lie on your back on the floor or a mat. Bend your knees and put your feet flat on the floor. Press your back into the floor from your tailbone to your head. Make sure your lower back and neck are flat on the floor. Exhale as you tighten your abdominal muscles and hold them tight for 5 seconds. Inhale and relax your abs for 5 seconds. Repeat 10 times, and then lie still with your back flattened to the floor for 20 minutes.

    Stretch Your Muscles

    • Stretch your lower back muscles after exercising. Sit on the floor with your left leg straightened out in front of you. Bend your right leg and place your right foot flat on the floor on the outside of your left leg (to the left of it) next to your knee. Place your right palm flat on the floor to support your upper body. Place your left elbow on the outside (right side) of your right knee, and inhale as you twist your upper body to the right, gently pushing on your right leg with your left elbow. Turn your head to the right and look behind you, exhale and relax your lower back muscles as you twist. Repeat on the other side.

    Just Move

    • Increase your general activity level, advises Ingraham, with swimming, golf, dance, or any vigorous exercise that you like. Also take classes, such as "yoga, Pilates, t'ai chi, dance classes, Nia, martial arts or any other activity that specifically requires coordination and core stability," he says.

Back Pain - Related Articles