How can I help myself with posture-related problems? «the There is no such thing as exercise for everyone,” emphasizes physiotherapy expert Hannu Luomajoki. Depending on the posture pattern or problem, it is worth strengthening other muscle groups.
Here are three exercises for three common types of back pain. It is best to do the relevant exercise daily and with many repetitions (20 to 30). The execution is shown in the video above.
Pain especially when sitting or in stooped positions
If your back hurts when you sit, it is often due to a slouched posture and weak back muscles. “You then have to correct your posture and strengthen your back with exercises,” explains Hannu Luomajoki. For example with squats.
Note: Up and down only with your legs. Always keep your back as straight as possible.
Pain especially when standing
Here, too, the cause is usually a bad posture: the pelvis is often positioned forward. “The main thing here is to strengthen the abdominal and buttock muscles,” says the physiotherapist. A good practise: Lying on your back, lift your legs and stretch them alternately.
Please note: Don’t make a hollow cross. Keep your back as flat as possible on the floor.
one-sided attitude
If you always stand or sit a little crooked, you can get complaints from the one-sided strain. “Here you have to strengthen the hip muscles to stabilize them,” advises Hannu Luomajoki. Exercise of choice: Lie on your side and raise one leg.
Note: Only make the movement from the hips. Keep your back straight.
In general, keep moving as much and as well as you can. Then back pain disappears sooner than when resting.