How to Strengthen & Align the Back to Improve Posture

Back pain is a common complaint and can be triggered by strenuous exercise, poor posture, sleeping on your stomach, weak muscles or a previous injury. Depending on severity of back pain, you may need to undergo physical therapy treatment. Otherwise, there are a few simple changes you can make to your daily routine to strengthen your back and improve alignment and posture.

Instructions

    • 1

      Take a yoga or pilates class at the gym. These types of workouts help you stretch your lower back and relieve tension. If you do not have a gym membership, there are videos that offer yoga and pilates workouts that you can do at home.

    • 2

      Lie down on a flat, firm surface. Keeping your lower back flat on the floor, place your lower legs on a chair, sofa or bed. This activity does not involve any exercise and you can do this while watching television or listening to music. Lie there as long as you can to help relieve back tension.

    • 3

      Engage in cardio exercise classes to strengthen your back. Workouts like kickboxing, aerobics, brisk walking and bicycling on a stationary bicycle helps alleviate tension, increase blood circulation and build stabilizing muscles.

    • 4

      Lie on your back instead of your stomach when sleep. Place a pillow under your knees and another under your head. This reduces tension in your lower back during the night. Another option is to sleep on your side with a pillow placed between the knees.