Exercises to improve posture and reduce back pain

Here are some exercises to improve posture and reduce back pain:

Posture Improvement Exercises:

Plank: 

Helps strengthen core muscles, which are essential for maintaining good posture.

Bridge:

 Strengthens the lower back, glutes, and hamstrings, supporting the spine's natural curvature.

Shoulder Blade Squeeze: 

Sit or stand with shoulders relaxed, then squeeze shoulder blades together, holding for a few seconds before releasing.

Chest Opener Stretch: 

Stand in a doorway with arms at shoulder height, then gently lean forward, stretching the chest muscles.

Wall Angels:

 Stand with back against a wall, arms at shoulder height. Slowly raise arms overhead, keeping them in contact with the wall, then lower them back down.

Exercises to Reduce Back Pain:

Cat-Cow Stretch: 

On hands and knees, alternately arch and round your back, moving between cat and cow positions.

Child's Pose:

 Kneel on the floor and sit back on your heels, stretching your arms forward and lowering your chest toward the ground.

Pelvic Tilt: 

Lie on your back with knees bent, then gently flatten your lower back against the floor by tilting your pelvis.

Seated Spinal Twist:

 Sit tall with legs extended, then twist your torso to one side, using your opposite hand to gently deepen the stretch.

Hamstring Stretch: 

Lie on your back and gently pull one leg toward your chest, keeping the other leg flat on the ground.

Incorporating these exercises into your routine can help strengthen muscles, improve flexibility, and alleviate back pain over time. Remember to start slowly and gradually increase intensity as your strength and flexibility improve. If you have any existing medical conditions or concerns, consult with a healthcare professional before starting a new exercise regimen.