Your spine has a natural series of curves, and proper posture helps maintain these curves, giving you a strong and stable spine. When your posture is poor from slumping and slouching, your muscles and ligaments must work harder to keep your body balanced, often leading to back pain, according to MayoClinic.com. Improve your posture and alleviate back pain through posture strength exercises.
Seated Waxing
The University of California Los Angeles Ergonomics program suggests a seating waxing exercise to improve posture from your desk at work or at home. Sit on a backless chain with your back straight and your elbows at your sides. Extend your forearms out to your sides with your elbows bent at a 90-degree angle and your palms facing the floor. Keep your torso straight and your elbows at your sides as you move your palms in small circles as if waxing a car. Continue the movement for 20 seconds for a series of four sets.
Pelvic Tilt
The pelvic tilt strengthens and tightens the muscles of your abdomen and buttocks to improve your posture, according to the Centers for Disease Control and Prevention. Lie on the floor with your knees bent and your feet placed about 6 inches from your buttocks. Let your arms rest at your sides with your palms on the floor. Keep your upper back and shoulder blades in contact with the floor as you lift your pelvis toward the ceiling. Pause briefly at the top of the motion before slowly returning your hips and lower back to the floor. Complete two sets of 10 repetitions.
Wall Angles
Wall angles help improve your standing posture, according to UCLA Ergonomics. Lean against a wall with your feet shoulder-width apart. Press your lower back, the back of your upper arms, lower arms and hands against the wall with your elbows bent at a 90-degree angle. Slowly move your arms up and down in an arc motion while maintaining the bend in your elbows. Keep the entire length of each arm in contact with the wall throughout the motion. Repeat 10 times.
Lying Side Shoulder Raises
Lying side shoulder raises work the muscles of your upper back and shoulders. Lie on your left side with your right arm resting against the right side of your body. Keep your right arm straight as you lift it toward the ceiling. As you raise your arm, focus on pulling your right shoulder blade back toward your left shoulder blade. Slowly lower the arm back to the starting position. UCLA Ergonomics recommends performing three sets of five to 10 repetitions with each arm.
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