Have the proper posture, Keeping your body parts well aligned, balanced and supported, helps prevent back pain and allows proper functioning of your muscles, joints, lungs, and other organs, says chiropractor John Schubbe. A long, circular foam roller made of dense material can help you improve your posture by stretching the muscles in the chest and shoulders and stretching the abdominal and torso muscles.
Extend the mat or towel on the floor and place the foam roller along the top.
Sit on the lower edge of the foam roller with your knees bent and your feet flat on the floor.
Lie back slowly, resting your spine head on the foam roller. Keep your knees bent.
Relax your shoulder blades and the rest of your arms on the floor on the side you want from your body.
Take a deep breath, expanding your diaphragm.
Exhale, flattening your abdomen and pressing your back against the foam roller.
Inhale and exhale, stretching the muscles in your chest as you inhale, for one to three minutes once or twice a day.
Stretch your arms toward the ceiling, with the palms of your hands and fingers up.
Relax your shoulder blades, pressing the roller between them.
Raise your arms again, then relax, repeating each movement slowly five to 10 times.
Place your left arm on the floor next to your body and raise your right hand towards your head.
Raise your left arm over your head while lowering your right arm to your side.
Raise and lower your arms slowly with alternating movements 10 to 15 times in a row.
Place both arms by your side, feet flat on the floor and knees bent.
Lift one leg off the ground slowly, then lower it.
Lift the other leg, and then lower it.
Alternate these movements by raising and lowering one leg at a time, 10 times in a row. Repeat two to three sets with ten moves.
Choose a foam roller that is long enough to support your head and back. If the roller is too short, use a small exercise ball to support your head.
Avoid holding positions for more than five seconds if they begin to cause pain. Start slowly increase the time of the exercise gradually.