How do I make my back straight?

Exercise

Shoulder press exercise

This exercise helps improve the work of the upper spinal muscles, which extend from just below the neck to the tip of the shoulders. This exercise can be done by standing so that the distance between the feet is the same width as the hips, then raising the hands on either side of the body, until they are the same height as the shoulders. Bend the elbows so that the forearms are at a right angle, and move them slowly backwards while pressing the shoulder blades, so that the person feels the contraction of the muscles in his back, and remain in this position for three seconds. This exercise can also be done while sitting.

Push-ups

The push-up exercise strengthens the straightness of the back and shoulders. It also improves the stability of the center of the body and helps stabilize the lower part of the back. It can be done by sitting on the floor with the face facing down, and the distance between the hands is the same width as the shoulders, or slightly wider. Press using the hands to raise the body upward, keeping the back straight, then bend the hands and slowly lower the body toward the ground.

Shoulder exercise on the wall

This exercise can be done by placing the forearms on the wall, keeping them at the same height as the lower shoulder, then placing the shoulders and elbows apart, resting them on the wall, and stepping back until the head becomes relaxed between the arms, and remaining in this position for 5 breaths.

Maintaining proper body postures

Proper sleeping position

A person should sleep in a healthy and sound way in order to maintain a healthy and straight back by:

• Place a slightly flat pillow between the feet if the person sleeps on his side, which helps keep the spine straight.
• Sleeping on the back or side, which is more comfortable for the back compared to sleeping on the stomach.
• Sleeping on a relatively firm mattress to keep the back straight, paying attention to individual differences.
• Place a rolled towel under the neck, and a pillow under the knees to provide better support for the spine and back.
• Use a healthy pillow to provide proper support and alignment for the shoulders and head.

walk right

Walking in a certain way helps make the back straight and strong, through the following steps:

• Keep your head high and look straight ahead.
• Keeping the shoulders properly aligned with the rest of the body.
• Avoid pushing the head forward.

Sit properly

It is recommended to follow the following while sitting to get a straight back:

• Avoid sitting in one place for too long, as it is recommended to stand and walk around while extending your hands and legs whenever necessary.
• Bend the arms at an angle of 75-90 with the elbows when sitting at the desk, and adjust the chair position if necessary to achieve this.
• Ensure that the back is parallel to the back of the chair, and avoid leaning forward or hunching the back while sitting.
• Keep the knees at the same level as the hips or slightly higher when sitting.
• Sit on a chair so that the shoulders are straight.
• Keep the feet on the ground, and use a support for them in case the feet do not reach the ground.

Lifting heavy objects correctly

A person can maintain the health of his spine and back, and make it straight when lifting various objects off the ground by doing the following:

• Keep your back straight with your knees and hips bent when lifting any object below waist level, and avoid bending when your knees are straight.
• Avoid lifting items weighing more than 13.6 kilograms.
• Check the stability of the foot when lifting any heavy object.
• Carry things close to the body while keeping the arms bent, and the stomach muscles tight, and walk in small, slow steps.
• Stand straight without bending, and move the foot forward when bending it and lifting any object.
• Bend the knees when lifting any object from the table, and it can also be brought close to its edge. In order to carry it close to the body, then stand up straight again.