Goodbye Back Pain: The Best Exercises for Tall People

Back pain is a common issue for tall people due to poor posture, unsuitable furniture, and a lack of movement. In this guide, I will show you the best exercises to actively prevent and relieve back pain.

Why Do Tall People Suffer from Back Pain More Often?

Height brings some challenges: desks, chairs, and beds are often too small or not ergonomic. Tall people tend to have poor posture, such as slouched shoulders or a rounded back.

The Best Exercises for Back Pain

1. Chest Stretch

Why it helps: Tight chest muscles pull the shoulders forward, causing back pain.

How to do it: - Stand upright. - Place your hands behind your back and interlace your fingers. - Gently lift your arms upwards while pulling your shoulders back. - Hold for 20-30 seconds.

2. Back Stretch in All Fours

Why it helps: This exercise mobilizes the spine and relieves tension.

How to do it: - Get on all fours. - Inhale deeply and as you exhale, round your back into a cat stretch. - Inhale and arch your back into a gentle curve. - Repeat 10-15 times slowly.

3. Plank (Forearm Plank)

Why it helps: The plank strengthens the entire core, preventing back pain.

How to do it: - Get into a push-up position, supporting yourself on your forearms. - Keep your body in a straight line. - Tighten your core and glutes. - Hold the position for 20-30 seconds, and increase the duration over time.

4. Hamstring Stretch

Why it helps: Tight hamstrings pull the pelvis forward and strain the lower back.

How to do it: - Sit on the floor and stretch your legs out straight. - Slowly bend forward and reach for your feet. - Hold the position for 20-30 seconds.

Everyday Tips for a Healthy Back

Ergonomic Workspace

Make sure your desk is adjustable, and your chair supports your lower back. Your monitor should be at eye level to prevent neck strain.

Correct Sitting Posture

Always sit upright, with both feet flat on the ground. Use a cushion for your lower back if necessary.

Take Movement Breaks

Stand up at least once an hour, stretch, or take a short walk to prevent tension buildup.

Conclusion

With the right exercises and a little attention to your daily habits, you can actively prevent and relieve back pain. Start today and feel the difference!