If you suffer from back pain, it’s probably due to bad posture and sitting hunched over at a computer desk all day. Correcting your posture can greatly reduce this pain.
Lucky for us there are any simple ways to improve your posture at no cost. The most effective way is to exercise the muscles that are used when standing in a natural, beneficial position.
This is called the Locust Pose.
Step 1: Lie on stomach
Lie down on your stomach, with your arms on the mat near the sides of your body and your hands by your hips.
Step 2: Rest forehead on mat
Rest your forehead on the mat with your neck relaxed, or lie your head down turned to one side.
Step 3: Lift off ground
On an exhale, lift your head, arms, chest, and legs off the ground. Keep your legs straight and together, and your arms parallel to the ground.
If you have trouble lifting both legs together, raise one and hold it for several seconds, then lower it and repeat with the other leg.
Step 4: Look forward
Look straight forward, or if your neck feels tense, look down toward the ground.
If you have trouble raising your arms up, drop your palms to the mat and press down gently to help lift and expand your chest.
Step 5: Hold pose
Hold the pose for several breaths.
Repeat this 5-10 times a day.
If you’re more of a visual learner, watch the video below: