Upper or lower back pain is usually caused by daily repetitive, like sitting at the computer, or lifting and carrying groceries or a young toddler.
If you suffer from muscle tightness that becomes back ache, practice these easy posture tweaks to ease backache:
- Visualise yourself as a ballerina. Imagine a straight line is passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). And imagine that a strong cord attached to your breastbone is pulling your chest and rib cage upward, making you taller. Hold your pelvis level, keeping the lower back still. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis.
- Shoulder blade squeeze. Sit up straight in a chair and rest your hands on your thighs. Keep shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five, then relax. Repeat three or four times.
- Upper-body stretch. Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20 to 30 seconds, then release.
- Arm-across-chest stretch. Raise your right arm to shoulder level in front of you, bending at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds, then relax both arms. Repeat on the other side.