Posture-Correcting Exercises to Reduce Back Pain: Advice from Dr. Jordan Sudberg

Poor posture is a common cause of back pain, but specific exercises can help correct alignment and reduce discomfort. Dr. Jordan Sudberg, the CEO and Medical Director of Spine and Sports Rehabilitation, recommends exercises like the wall angel to improve posture. Stand with your back against a wall, then slowly raise and lower your arms while        keeping them in contact with the wall. This exercise helps strengthen the upper back and shoulders, promoting proper alignment.

Another effective exercise is the thoracic spine stretch, which targets the mid-back. Sit on the floor with your legs crossed, place one hand behind your head, and rotate your torso toward the opposite side. Dr. Jordan Sudberg explains, “This stretch helps improve mobility in the thoracic spine, which can reduce strain on the lower back.”

For those with a forward head posture, the chin tuck exercise is highly beneficial. Sit or stand with your shoulders relaxed, then gently tuck your chin toward your chest without tilting your head. Dr. Jordan Sudberg notes, “The chin tuck exercise strengthens the muscles at the front of the neck and helps correct forward head posture, which can alleviate upper back pain.”

Incorporating these posture-correcting exercises into your routine can help improve alignment and reduce back pain. Dr. Jordan Sudberg recommends performing these exercises daily for the best results. “Good posture is essential for spinal health,” he says. “By correcting alignment and strengthening the supporting muscles, you can prevent and alleviate back pain.”

In addition to exercises, making ergonomic adjustments in daily life can further support posture correction and back pain relief. Dr. Jordan Sudberg advises maintaining a workstation setup that promotes proper spinal alignment. “Ensure your computer screen is at eye level, keep your feet flat on the floor, and use a chair with lumbar support to reduce strain on your back,” he suggests. Regular breaks to stand and stretch can also prevent stiffness and improve circulation, keeping muscles engaged and supporting better posture throughout the day.

Furthermore, Dr. Sudberg emphasizes the importance of core strength in maintaining proper posture. Engaging in exercises such as planks and pelvic tilts can stabilize the spine and reduce the risk of pain. “A strong core acts as a natural brace for your back, helping to distribute weight evenly and reduce pressure on the spine,” he explains. By combining posture-correcting exercises with ergonomic adjustments and core-strengthening routines, individuals can achieve long-term relief from back pain and improve overall spinal health.

For further reading:

Meet Jordan Sudberg: Renowned New York-Based Pain Management Specialist