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3 Spine Exercises That Help Reduce Back Pain & Improve Posture

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Wrong posture can lead to severe back and neck problems later in life. So avert them now and your back will support you well all your life.


While many of us know the ill-effects of bad posture, few of us maintain the correct posture throughout the day. Consciously being aware of posture is one of the most essential habits to preventing the onset of spinal problems. And if you’ve already got a posture problem then it’s time for posture correction. These 3 exercises are back pain remedies that will help you immensely, both in the present and for the future too. 

1. Bridge

This exercise will help to train your back muscles and joints so that they are comfortable with the action of bending backwards. In other words, it reverses the body’s natural tendency to stoop in the forward direction. It is one of the best functional correction exercises there is and helps awaken your gluteal muscles while strengthening the spine muscles.


- Lie face up on a yoga mat.

- Bend your knees, with your feet firmly on the mat.

- Lift up your torso with your neck, hands and chest still on the mat.

- Hold it in that position for 10 counts.

- Bring it back down on the mat slowly.

- Repeat the cycle.


2. Crucifix Stretches

Most of us spend a large part of our days seated. This shortens the muscles in the lower and upper back, which in turn causes poor posture. The Crucifix Stretch helps restore the shortened muscles to their original form. And this is a good example of how to improve posture.


- Stand straight

- Extend your arms out sideways until they are level with your shoulders.

- Adjust your wrists so that both your thumbs arefacing backwards.

- Now, simply pull back your arms; it should look like you’re trying to stretch your chest.

- Hold your arms in this position for about 10 counts and then repeat.

3. T-Spine Rotations

For proper functioning, namely, to carry out rotation, flexion and extension, the thoracic spine region needs this exercise. T- Spine Rotations increase mobility, which in turn improves posture.


- Get down on your hands and knees. The proper form is that your arms should be stretched and your hands should be aligned with your shoulders.

- Gently grasp the back of your head with your right hand.

- Rotate your right elbow beneath the pectoral muscle on the left side.

- Now, do the reverse of the rotation; your elbow should be overhead.

- Throughout the exercisekeep your eyes fixed on the moving elbow. Author Manisha Dubey JhaDear Reader, My name is Manisha Dubey Jha. I have been blogging for 3 years and through the Fast I have been giving important educational content as far as possible to the reader. Hope you like everyone, please share your classmate too. As a literature person, I am very passionate about reading and participating in my thoughts on paper. So what is better than adopting writing as a profession? With over three years of experience in the given area, I am making an online reputation for my clients. If any mistakes or wrong in the article, please suggest us @

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