12 Ways How To Straighten Spine Naturally At Home

The spine is an important part of our bodies. And nowadays, it is also necessary to concern about spine health. Thus, today on our page EffectiveRemedies.com, this article will show you the overview about the reason and result when you get unhealthy spine and 12 simple but effective methods how to straighten spine naturally at home.

How To Straighten Spine Naturally At Home – 12 Ways Best Ever

I. Overview

Nowadays, a large number of people get the damaged spine. What is the main reason causing this problem? The answer is the wrong postures. In other words, when you do not sit or stand properly, you will damage or distort your spine. In addition, one of the main factors damaging your spine is slouching which is a bad pose. This pose is the result of a fashionable trend which the young are adopting or sitting so much in front of the television or the computer. As a result, you will get these problems:

  • Pain
  • Numbness
  • Uncontrollable movement of your arms and legs
  • Impaired digestion
  • Breath crippling

II. Some Popular Problems Of Your Posture And The Solutions

how to straighten spine

In order to find the tips or solutions how to straighten spine, you also need to follow these steps. First of all, you wear something which is form-fitting. Then you take two photos of you. Make sure that you take full-body photos. One of both photos is from your front and other is from your side. It’s time for you to relax your muscles. After that, you stand as tall as you may with feet hip – width apart. Now consult some suggestions below to diagnose the problems of your posture.

  • Look at your ear. If your ear is in front of your shoulder’s midpoint, it means your head’s too far forward
  • If you see your shoulder blades, it means you have rounded back
  • Now look at your shoulders. One shoulder should not be in higher position than the other
  • Check out your hips. If they tilt toward and you own a belly pooch (even if you do not own one ounce of fat on the body), as well as your lower spine is significantly arched, it means that you have anterior pelvic tilt
  • Look at your kneecaps. Do your kneecaps point inward? And do they cause your knee to tough when you straighten your legs?
  • If you want to see whether you have duck feet or not, look at your feet and toes. You can see that you toes point outward more than 10o

III. Some Simple & Easy Tips How To Straighten Spine Naturally At Home

To enjoy the glow of good health, you must exercise. – Gene Tunney.

1. How To Straighten Spine with Duck Feet

how to straighten spine with duck feet

Duck feet are a problem which can affect both your posture and your spine. Therefore, when you improve this posture, your spine can be straightened.

The matter: weakness in your hip flexors as well as oblique muscles

How to do:

  • Get to the top of the pushup position while resting your feet on a stability ball
  • Push your knees under the torso while you roll the ball toward your body with your feet without rounding your lower back
  • Roll back to the beginning position
  • Do this exercise 2 or 3 sets
  • Repeat from 6 to 12 times per day to get your expected result

2. How To Straighten Spine with Pigeon Toes

how to straighten spine

Actually, pigeon toes are also the common problem which affects your body’s posture. And it may cause some related problems like wrong spine form. Thus, those who want to know how to straighten spine should consult.

The matter: weak medius muscles and gluteus maximus muscles

How to do:

  • Lie on a side of your body with your heels together along with your knees bent 90o
  • Keep your hip still
  • Raise your knees upward
  • Separate your knees as a clamshell
  • Keep this posture for 5 minutes
  • Let your knees down to the beginning position
  • Implement 2 or 3 sets
  • Do this exercise up to 12 times per day to get your expected result

3. How To Straighten Spine with Elevated Shoulder

how to straighten spine

The matter: the weak muscles under your chest which run from the upper ribs to shoulder blades

How to do:

  • In a chair, sit upright
  • Put the hands next to the hips
  • Place palms down on the chair
  • Keep your arms straight
  • Put down on the chair until your torso rises and your hips lift your seat off without moving your arms
  • Stay in this position for 5 seconds
  • Do from 2 to 3 sets
  • Repeat this exercise from 6 to 12 times a day to get your expected result

The matter: the muscle which begins at the back of your neck to your upper back is shortened

How to do:

  • Put your arm behind your back
  • Lean your head away from the elevated side till you feel the stretch in the upper trapezius
  • With your free hand, apply small pressure on your stretched muscle
  • Hold for 30 seconds
  • Do 3 sets
  • Repeat 3 times daily to get your expected result

4. How To Straighten Spine with Rounded Shoulders

how to straighten spine

The matter: weakness in the lower and middle parts of your trapezius which is the large muscle spanning your back and your shoulder

How to do:

  • Lie down and keep your face down on the floor
  • Put your arm at a 90o angle in the high-five position
  • Pull your shoulders back as well as squeeze your shoulder blades together to raise your arms without changing the elbow angle
  • Hold for 5 seconds
  • Repeat 2 or 3 sets
  • Perform this exercise up to 12 times per day to get your expected result

Rounded shoulders are also one of the popular problems which affect your spine and back. If you are finding the tip on how to straighten spine, this exercise will help you to improve your spine.

5. How To Straighten Spine with Forward Head

how to straighten spine

If you want to find out the answer for the question “how to straighten your spine”, this exercise will help you improve your neck and spine.

The matter: weak front neck muscles

How to do:

  • Lie down with the face up on your floor
  • Lift your head; therefore, it clears the floor
  • Now raise your head
  • Keep this position for 5 seconds
  • Do 2 – 3 sets
  • Repeat this exercise up to 12 times per day to get the best result

The matter: stiff muscles at the back of your neck

How to do:

  • Move your head only
  • Drop down your chin and toward your neck while you stretch the back of your neck
  • Hold this position and count from 1 to 5
  • Do 3 sets
  • Perform this exercise up to 10 times a day to get the positive result

6. How To Straighten Spine with Hunched Back

how to straighten spine

If you want to get the healthy spine, you need to improve hunched back.

The matter: the weak muscles in your back

How to do:

  • Lie face down with both arms at your sides
  • Let your palms down
  • Slightly lift your hands as well as your chest off the floor
  • Squeeze your shoulder blades while you still keep your chin down
  • Keep this position for 5 seconds
  • Do 2 or 3 sets
  • Repeat this exercise up to 12 times per day

IV. Some Postures Which You Are Looking For

1. Sitting Posture For Office Chair

how to straighten spine

If you want to get healthy spine, you need to change your sitting posture. You ought to follow these tips below to change it:

  • Make sure your back is aligned against the back of the chair. Avoid leaning forward or slouching, particularly when you are tired of sitting in the office chair for a long time
  • Make sure the office chair is designed ergonomically to support your back properly if you need to sit for a long time. And the chair has a custom fit.
  • Be sure that your arms ought to be flexed at a 75o to 90o angle at the elbows when you sit on the office chair at your desk. If you are not in this case, your office chair needs adjusting accordingly.
  • Keep your knees even with your hips slightly higher when you sit on the office chair
  • Keep your feet flat on the floor. If you have trouble in touching your feet on the floor comfortably, just use a footrest with office chair
  • Keep your shoulders straight when you sit on the office chair
  • Do not sit on the office chair for a long time even this chair has good back support. Get up and walk around your office
2. Standing Posture

how to straighten spine

If you want to find out tips on how to straighten spine, changing your standing posture is one of them. What you need to do now is to follow these tips below:

  • Do not stand with weight on your heels but stand with weight on the balls of your feet
  • Keep your feet slightly apart
  • Let your arms naturally hang down your body’s sides
  • Stay away from locking your knees
  • Tuck in your chin a little in order that you keep your head level
  • Be sure that your head is not pushed out forward
  • Stand straightly with shoulders upright
  • Change weight from one foot to other foot if you stand for a long time. Or you can rock from your heels to your toes
  • Stand against a wall with your bottom and shoulders touching the wall
3. Walking Posture

how to straighten spine

One of the postures which affect your spine is walking posture. Thus, learning how to change your walking posture is very necessary. Or we can say that you are learning how to straighten spine. Let’s follow these tips below:

  • Keep the head up and then keep the eyes looking straight ahead
  • Besides, avoid pushing the head forward
  • Moreover, you should keep shoulders aligned properly with the rest of body
4. Driving Posture

how to straighten spine

When you are looking for the ways on how to straighten spine, changing your driving posture is one of them. Now what you need to do is to consult these tips below:

  • Sit the back definitely against the seat for the proper back support
  • Your seat ought to be a suitable distance from steering wheel to the pedals so as to avoid reaching or leaning forward
  • The headrest had better support the middle of your head in order to keep it upright. Lean the headrest forward if it is possible so that you are sure that the head-to-headrest distance will be less than 4 inches
5. Posture And Ergonomics While Carrying And Lifting

how to straighten spine

When talking about the ways to straighten spine, it is necessary to mention the posture while you are carrying or lifting something. Here are the tips which you need to follow:

  • Always bend at your knees, not your waist
  • Do not use the lower back for lifting but use the large stomach muscles or leg for lifting
  • Get a supportive belt in order to help to maintain good posture when lifting if necessary
  • When you carry what a large or heavy object, just keep it close to your chest
  • Switch your arm more often if you are carrying something with an arm
  • When you carry a purse or backpack, it needs keeping as light as possible. You also need to balance the weight on your two sides as much as possible. Or you can alternate from side to side.
  • When you carry a backpack, avoid rounding your shoulders or leaning forward. If your backpack is too heavy, it’s time to consider using the rolling backpack with wheels
6. Sleeping Posture With Pillow And Mattresses

how to straighten spine

Another important posture which affects your spine is sleeping posture. If you want to get healthy spine, you need to follow these tips below:

  • A pretty steady mattress is normally the best for back support even though individual preference is also important
  • Sleeping on back or on the side seem to be more comfortable for your back than sleeping on stomach
  • Use a pillow in order to give your head and shoulders a proper alignment and support
  • Consider placing a rolled-up towel under your neck and a pillow under your knees to get better support for spine.
  • If you are used to sleeping on the side, you can place a pretty plane pillow between your legs so that it will help to keep your spine straight and aligned

After reading my article about how to straighten spine, I hope you can find the suitable way to straighten your spine up without using pills, drugs or medications. And these ways in this article are proven 100% natural, so it is not dangerous for people in all age who want to straighten their spine. But in order to get the best result, you ought to spend time finding and reading other articles which are related to this topic. For example, you can read about the food which can help to maintain spine health and so on.

Recommended articles:

Top 22 Natural Home Remedies For Back Pain Relief

Top 30 Tips How To Grow Taller Fast & Naturally

That’s all about how to straighten spine naturally at home. If you see that the information in this article is helpful, please leave us a comment below. In addition, you can also find out other exercises, which can help you to maintain your health on our main How To page. We hope your life will become better with this precious information.


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    4.83 stars - based on 6 review(s)
    1. Such a nice post !. My friend has problem with spain, she is lightly hunchbacked. She is very worry about this as her job is sale staff, she have to get in touch with customers. This spain problem make her feel unconfident, ashamed therefore it directly affect to her working productivity. I think above recommendation will help her fixing spain. Thanks for your useful post !!!

      Ava / Reply
    2. My little sister also has lightly bent spine and I really hate seeing this. I think it’s not able to fix it but maybe she can, yes…, if she spends so so much time taking exercise like you shared above… the posture you gave is quite the same as taking Yoga and she is still very young, so I hope she can do it… Anyway, thank u for your very useful post, this may be the only way I can fight to help her….

      Rita / Reply
    3. It seems like the spine getting damaged is very common nowadays. My father has also been suffering from the damaged spine for several years. Maybe I will let him read this article and ask him to try some. It does not cost anything to trying these above tips for your health, right? Thanks a lot for writing this article!

      Julia / Reply
    4. Due to your sharing, my mother’s problem is gradually improved. The fact that she used to work hard for a long time ago caused her a dmaged spine, which requires regular checkup and medicine. After reading yours, I know how to help her when I can show her to follow specific poses and exercises to straighten her spine that I think will help her much more with up-to-now medicine. The positive results can be seen just after a week although it is not really easy for my mother to follow them from the beginning. Anyways, I’d like to thank you for your direction and I’ll certainly follow them for a long time later.

      Emily / Reply
      • Additionally, you should remind your mother of doing some light exercises each day and follow a healthy diet to keep straight spine forever. Hope that she will be always healthy.

        Emily / Reply(in reply to Emily)
    5. In my opinion, this action will bring a good result after a long enough period of practicing. However, I still find it pretty hard to straighten spine of mature people with the action, perhaps, it is more effective on children. But I think, everyone should do it because it’s actually like yoga which is very good to help with blood circulation, muscle relaxants… so on. Thank u for your great recommendation.

      Emma / Reply

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