having poor body postureThere are many repercussions that are created by a poor body posture. Poor posture is exhausting to the body. When one is applying the muscular strength needed to stand, sit or lengthen upward, the torso will require physical and mental energy. When any of these are decreased, the muscles fatigue as these activities require postural and integrity alignment. Research shows that every forward movement that is made by the head, its weight exerted on the muscles of upper back and neck is increased by 10 pounds. When bad posture is assumed, the person will suffer from back pains and there are several exercises that can be used to reduce back pain associated with bad posture:

Tucking the chin

This exercise helps to strengthen the muscles located at the neck and this is by reversing the posture of forward–head. It can be done while standing or sitting, and it start while the shoulders are rolled down and back. One looks straight ahead, two fingers are placed on the chin, the chin is slightly tuck and the head is moved back. This position is held for 3 to 5 seconds and this can be repeated 10 times.

Wall angel

This exercise starts with the person standing with the back aligned against a flat wall. The feet are located four inches from the floor. A slight bend in the knees should be maintained. The head, gluteus and spine should be held against the wall. The arms and the elbows are bent, and then brought upwards so that they are in a parallel position to the floor. The shoulder blades are squeezed together to held to form ‘W’. This position should be held for 3 seconds and this can be repeated for 2-3 times.

Stretching at the doorway

This exercise helps to loosen the tight muscles that are located at the chest. It starts when one is standing at the doorway; the arm is then lifted so that it is parallel to the floor. They are then bent at the elbows and the fingers are left to point towards the ceiling. The hand is then placed on top of the door jamb. One then leans slowly into the arm that is raised and then pushes against the door jamb and this can be done for 7 to 10 seconds.

Stretching the hip flexor muscles

This starts by kneeling on the right knees with the toes on the floor, while the left foot is placed flat in front of the right one. Both hands are then placed on the left thigh and then the hips are pressed until one can feel a good stretch while flexing the hips. The abdominal muscles are contracted and the pelvis is slightly tilted back. This is done while keeping the chin at a parallel position to the floor. This position can be held for 20-30 seconds and then one is advised to switch sides.


This exercise is used to strengthen the muscles located at the upper back especially the ones that are in between the blades. It starts when one is sitting on the floor while the legs are extended in a forward position. The middle of resistance band is placed around the bottom part of the feet and then one side is crossed over the other one to form an X. The end part of the band is grasped with the arms while extending them. These ends are then pulled towards the hips, while bending the elbows so that they are left pointing backwards. This can be repeated for 8 to 12 times.


This exercise is done while standing and one staggers the feet leaving one placed slightly behind the other. The handles of the resistance band are held and the arms are lifted slightly outward and upward from the body. A slight bend is kept in the shoulders and one stops at the shoulder level, holds and returns. The shoulder blades should be kept back and downwards in a straight position. This can be repeated for two minutes every day.


Poor posture is the main cause of chronic back pain that is affecting most people. There are several exercises that can help in severe joint pain relief. This includes wall angel, chin tuck, stretching at the door-way, stretching the hip flexor muscles and X/V move that are done using a resistance band.