Travel neck pillows are great for any kind of travel, but where you intend to use them will partially determine which type you should choose. If it is generally just going to be used in the car, then you can go as big and plush as you like, but if it is going to be used for air travel, then you will need something small, lightweight, and easily portable. Inflatable pillows may not be the most comfortable or luxurious, but when deflated the smaller ones can be folded up small enough to fit right in your pocket, making them very easy to carry on and off of an airplane.

The TravelRest inflatable pillow tends to get very positive reviews. It has a long, thin piece that extends diagonal across the body like a seatbelt and a large, curved piece that sits on the shoulder and supports the head.

The Komfort Kollar is another selection that gets great user reviews. It is round, similar to a neck brace. Its main advantage above other similar products is that it comes in three different sizes to better suit necks of different sizes.

A larger inflatable option is the SkyRest travel pillow. This pillow is meant to sit on the tray table that folds down from the back of the seat in front of you on an airplane so that you can lean and lay on it. The general consensus among users is that it is great when you can use it, but that you cannot use it if the person in front of you leans his or her seat back.

A smaller pre-filled pillow may be fine to take on a plane as well depending on your other carry-on needs. The Komfort Kollar also comes in a memory foam filled version that many users prefer. The non-inflatable one, however, only comes in one size, but memory foam does tend to fit a wide range of sizes on its own due to its extreme elasticity.

The Bucky Fuzzy Wuzzy travel pillow is a U-shaped apparatus that is filled with removable millet hulls. The millet hulls mold to the body fairly well, and since they can be removed, you select the density of your preference. It also has a faux fur cover (hence the “Fuzzy Wuzzy”) that can be taken off and simply tossed in the wash for easy care.

When not bound by space or weight limitations, pre-filled pillows can provide the ultimate in comfort depending on their filling and cover materials. Tempur-Pedic travel pillows mold to the shape of your body and relieve muscle tension. They also have washable, allergen-resistant covers.

The DeluxeComfort car neck pillow is not large in size, but its limitation is that it straps onto the bars of a car seat headrest supporting your neck as you lean back in the seat. It is filled with memory foam and many users recommend buying them to match the interior of your vehicle and just leaving them in permanently as an addition to the headrest.

Simmons Beauty Rest is not just a top mattress manufacturer, but also a top company when it comes to making high quality pillows. Their pillows can be bought for a price of $35 each, with small variations depending on the size you need. They are designed to stay firm for a very long time, supporting your head and neck in a perfect way. These pillows also help you to breathe more easily at night, as the high quality latex material they are made from prevents excessive sweating. Therefore, Simmons Beauty Rest pillows are the ideal choice for people suffering from dust allergies, since they reduce the dust bugs. Thanks to the pillow’s cellulose structure, the construction is very tolerant to abuse. This is just another reason why you should put this pillow brand on the top of your list.

The Sealy latex foam pillows are designed for sophisticated individuals that want to have the softest pillow that can exist. Even though the support will not be as great as the one provided by the Simmons pillows, the marshmallow like feeling offers the softest option on the market today. This is possible due to the use of Talalay, a type of latex that can be molded and reconstructed to whatever density a company would like. Nevertheless, there are also firm Sealy pillows available for sale, and all come with a 5 year warranty. So if you are looking for the softest pillows in the world that are guaranteed to remain in good condition for many years, look for Sealy pillows in stores and expect to pay between $50 and $80.

Nature latex foam pillows Natura are offering the best of both worlds. Hence, if it ever occurred to you that it would be a good idea to have a pillow that is the result of a combination between the Simmons and the Sealy latex pillow, the Natura is the closest to that. These pillows are really soft, but in the same time they provide you with the right amount of support that is so essential. Therefore, you are able to fall asleep much faster and have your neck muscles relaxed the entire night. Natura pillows are also made from the all-natural Talalay latex, so you will benefit from temperature regulation and control as well. In addition, they come with all the advantages of regular latex foam pillows, such as the resistance to dust mites and hypoallergenic, moisture free and antimicrobial properties. Last but not least, this company is also proud of the fact that they make organic pillows without the use of chemicals, pesticides, bleaches or dyes. The price for a Natura pillow can be anywhere from $100 to $180, depending mostly on the retailer.

Supportive Memory Foam Neck Pillow

Many people find that the tension and pain in their neck and shoulders worsens during sleep. Sleeping in the wrong position can make neck pain worse. Nobody wants to wake up in the morning with sore, aching muscles and a headache. People with neck problems should choose a supportive neck pillow that will keep their head, neck and spine in the best position possible. The Sleep Innovations Contour Pillow made from Memory Foam molds to the shape of the neck, head and shoulders, keeping the body properly aligned during sleep. The pillow relieves neck and shoulder pressure, allowing the body to relax and heal. The comfortable pillow is an excellent choice for people who sleep on their back and side. The Contour Memory Foam Pillow costs $24.99 and has received many positive customer reviews.

Quick Tension Relief Treatments

Not everybody wants to spend the entire night sleeping on a supportive neck cervical pillow. Although neck pillows work wonderfully for a lot of people, some individuals have a difficult time sleeping with restrictive head and neck movement. An individual with neck pain can relieve tension and soreness in a short time by using one of the special therapeutic products on the market.

The Therapeutic Neck Support Just Relax Tension Reliever is a device that can be used to relieve neck tension. The device can reduce pain, headaches and migraines in a short amount of time. People can use the device for up to 15 minutes per session. It effectively reduces tightness, soreness and tension in the neck and shoulder region. The compact Therapeutic Neck Support device retails for around $17.95 and is a terrific choice for travelers. The product has received many positive online reviews. Some regular users have said that the Therapeutic Neck Support device works even better than professional massage, physical therapy, acupuncture and chiropractic treatments.

The Best Neck and Shoulder Massager

People who want to get a deep massage without paying for professional massage therapy treatments can find neck pain relief with the Shoulder Flex Massager. The Shoulder Flex Massager offers a relaxing deep-tissue massage and can be used on the neck, shoulders and back. The portable massage unit can be moved to any room of the home or taken to the office or cottage. Unlike a hand held massage machine, people do not have to hold on to the massage machine during their treatment session. They can simply position the massager beneath their body and lie down and relax. The massager comes with an ultra comfy memory foam pillow for a truly comfortable experience. It also comes with an instructional DVD which explains exactly how to use the massage machine in order to get the best results.

The Shoulder Flex Massager costs around $129.00. The product may be pricier than other massage devices on the market, but cheap massagers do not offer the intense massage action of the Shoulder Flex. According to a variety of positive customer reviews, the product is excellent, but it may take two or three massage sessions to figure out which level of intensity works the best. The intense massage capability of the Shoulder Flex device reduces tension and muscle aches caused by stress, injury or painful medical conditions. Many people choose to combine neck pain treatments to keep their muscles from tensing up. Some people are able to reduce or eliminate their pain by using a supportive neck pillow each night and a massage machine each day. The combined treatments can help someone to reduce pain by keeping their neck and shoulders fully relaxed.

What is a contour pillow? Essentially, it is a pillow designed to mirror, and thus support, the contours of the body. There exist contour pillows of many sizes and functions; some specifically designed for the back, some for the legs, and sometimes for the entire body. For the purposes of this article, only head and neck pillows will be discussed in detail.

Click on the pillow above to see top selling contour pillows!

Contour pillows for the head and neck, which are also referred to as orthopedic pillows, have a distinct appearance. The most basic ones feature a convexly curved center area to accommodate the proper placement of the head. More specifically designed pillows will feature that most obvious indent as well as several additional, more subtle contours. Materials used in the fabrication of these pillows will vary, but will most often be either fibers similar to those used in standard pillows, memory foam, or a combination of the two.

A quick note about memory foam, in order to clarify its function, and examine what distinguishes it from the more standard fiber pillow filling: Also, called visco-elastic polyurethane foam, or low resilience polyurethane foam, memory foam is specially formulated to adapt to the subtle curves of the body. The way it reacts (or indents) is dependent upon its density: Low density will respond to pressure alone, while more high-density foams respond to body heat to make their subtle adjustments.

There are literally hundreds of contour pillows available for purchase on today’s market. It is possible to find diverse brands and pillow specifications both online and in the sleep sections of most department stores. Determining which pillow to buy may initially seem like a daunting task. Understanding what you are buying, and knowing which features to look for will help you to narrow your search. The following contour pillow reviews are not intended to be comprehensive in scope. Rather, they are intended to provide readers with a perspective of the various types of pillows that are currently being produced.

The brand Contour Living produces a wide variety of pillow products for the whole body. Its comprehensive website is easy to navigate, and due to its concentration in this area of sleep products, virtually everyone will be able to find a product that suits their needs. Notably, Contour Living produces the CPAP pillow, which is specifically designed for individuals that suffer from sleep apnea, and who require a breathing mask while lying down. Another brand that produces a pillow recommended for sleep apnea sufferers is the Core Products line, which produces the Tri-Core Pillow. Although not made of memory foam, this pillow is specifically designed to feature a trapezoid center, and is available in three sizes.

The Sleep Better brand also produces a notable contour pillow, called the Iso-Cool Memory Foam Pillow. This pillow can be used by side, back and stomach sleepers, and distinguishes itself for its application of PCM, or Phase Change Material. This material basically consists of microscopic beads that effectively help to regulate the temperature of the body, by absorbing heat and feeling cool to the touch.

Be advised that although contour pillows are generally regarded as the healthiest and most comfortable options for sleeping, some adjustment time is occasionally required in order to feel their positive effects. For some this adjustment may take place within just one or two days. For others, whose previous sleeping postures were significantly different, the adjustment may take up to three weeks. Most contour pillows will sell for between $30.00 and $50.00 USD, however various brands and models will inevitably be priced either higher or lower than this ballpark figure.

A variety of reasons may prompt an individual to seek chiropractic care. One need for care is when you are hurt due to an accidental fall or trauma brought on as a result of a car wreck. Most falls and car accidents result in minor to severe back pain. Another need for care is if you are suffering from headaches, which are most likely the symptom of too much stress and tension. If you cope with symptoms of asthma, allergies and tinnitus, you will benefit from care provided by a professional chiropractor. Those seeking spinal decompression treatment will also want to seek the advice of a professional chiropractor.

Patients who have undergone adjustments to their spines on a regular basis have shared their results. When asked how they have benefited from chiropractic care, several people have claimed being able to breathe better, have improved circulation and digestive functions, and have noticed an improvement in their vision. Other results of care from repeated visits to the chiropractic clinic have been less ringing sounds in the ears and less problems with acne, eczema and menstruation pain.

Some people are apprehensive of treatment by a chiropractor simply based on lack of knowledge. Health professionals who have studied chiropractic focus on musculoskeletal system disorders and nervous system disorders. They treat symptoms such as back, neck and joint pain and any other types of pain, which may be caused by irritation to the spinal nerve roots.  These treatments can provide long-term neck pain relief.  Sufferers of pain from carpal tunnel syndrome and sciatica may benefit from chiropractic care as well.

When entering a chiropractic clinic for the first time, you will be asked to provide personal and past health information during your consultation with the health care professional. The doctor will examine you to determine the nature of your problems, test your range of movement and review your posture. They will most likely recommend a posture exercises regime, and possibly suggest a posture brace of your condition is poor enough. When necessary, the chiropractor may wish to see x-rays of your spine in order to provide better details about your condition. After the initial analysis, the doctor will provide you with a treatment plan and may proceed with your first adjustment or have you set up a future appointment. During the course of your care at the chiropractic clinic, the doctor may recommend dietary and exercise changes if they will improve your overall health.

Benefits of chiropractic care include the increased circulation and flexibility. Athletes have less soreness, pain, and muscle spasms. Spinal adjustment treatment from a chiropractor also helps the body to relax and be ready for a future athletic even. The goal of spinal adjustments is to improve a patient’s spinal alignment and range of motion. For several days after beginning chiropractic treatment, there may be some discomfort as if recovering from a rigorous exercise session. Patients are encouraged to continue care as the initial pain will pass and result in improved motion in the body.

Along with knowing how to treat the spine through adjustments and alignments, chiropractors are trained in areas such as therapeutic and rehabilitative exercise and they have the credentials to provide counseling for nutritional needs and dietary changes. If you need relief from pain caused by a car accident, a stumble down some stairs, a fall caused by a wet or icy walkway, stress headaches or any other ailments, a visit to your nearby chiropractic clinic may provide you tremendous benefits.

When shopping for a cervical neck pillow an individual should attempt to find a model that is safe, comfortable and durable. There is a wide variety of cervical pillow devices from which to choose and the model selected will largely depend on one's budget as well as his or her personal preference. Several manufacturers offer high quality cervical neck pillows, including Alex Orthopedic, Mediflow, Core Products Corporation, and Duro-Med. When one is making a selection is it essential to consider craftsmanship and quality, longevity, cost, and manufacturer's warranty information.

The cervical pillows currently in the highest demand include tri core cervical pillows, basic cervical support pillows and cervical traction neck pillows. These models provide cervical pain relief for those with pinched nerves, shoulder pain, herniated discs and other conditions.

Cervical Pillow Reviews

While there is a vast array of models from which to choose when one is shopping for a cervical pillow, the following have received mostly favorable reviews from consumers:

The D-Core Cervical Pillow

Although not as firm as some of its competitors, the D-Core Cervical Pillow from Core Products helps to keep one's neck in proper alignment, allowing soft tissues and muscles to heal. It is for this reason the D-core Cervical Pillow is a favorite of those whose neck injuries were the result of an accident. In addition, this model is frequently recommended by chiropractors and can provide neck pain relief when you sleep. Typically no more expensive than a standard high quality pillow, this model is a good choice for those who are shopping on a budget.

The Mediflow Cervical Pillow

The Mediflow Cervical Pillow is a water based neck pillow that many individuals find exceptionally comfortable. A hybrid model developed in recent years, this unique pillow features a securely sealed, built-in water pouch that the user can adjust by adding or releasing water from the pillow's core. This model has received favorable comments from many consumers including those who suffer from serious medical conditions such as cervical spine degeneration and damaged cervical discs. This model is at the higher end of the price range for cervical pillows but comes with an excellent manufacturers warranty and is well known for its longevity.

The Alex Orthopedic Cervical Neck Roll Pillow

Orthopedic surgeons for patients who have undergone neck surgery frequently recommend models such as the Alex Orthopedic Cervical Neck Roll Pillow. This model also features an organic option for those with allergies or other environmental sensitivities. Additional Alex Orthopedic models are available such as the Memory Foam Cervical Pillow designed to relieve individuals of disc pressure as they sleep. These models are moderately priced and come with a 6-month warranty.

The Duro-Med Full Size 3 Zone Cervical Pillow

Although some users state that it requires a little “breaking in,” the Duro-Med Full Size 3 Zone Cervical Pillow offers relief to those suffering from chronic neck pain. It is an especially good choice for individuals whose doctors recommend a firm cervical pillow. Those who need a softer model may wish to try the Duro-Med Stress-Ease Pillow that is similar to the 3-Zone model only not as firm. The Duro-Med Cervical Contour Pillow is also an option for those looking for a pillow that features medium firmness but one that will still promote proper sleeping posture.

Finding the ideal neck pillow may take a bit of time and effort on the part of the consumer. Some individuals also find they must try several varieties before making a final selection. It is also wise to ask the opinion of one's doctor or chiropractor when deciding on the best cervical pillow.  Go to a chiropractic clinic for a consultation.

Spinal Decompression Therapy

Ever since the late 90s, this method gave back sufferers the best of both worlds.   Without surgery, patients could alleviate their pain while still being under their doctor’s care.   Nothing else was needed on their part, whether it meant taking painkilling drugs or conducting a specialized exercise.

To understand why, it is best to look at how spinal decompression therapy works.  During a session at a chiropractic clinic, a chiropractor places the patient on a spinal decompression machine.  They are then strapped down and asked to relax.  After that, the table begins moving.

If DRX9000 spinal decompression is used, a computer will determine the force of the motion.  It does this by reading the patient’s response.  If the movement is too rough, the DRX900 will go at a slower pace.  Older spinal decompression machines work at a force that cannot be adjusted.

Either way, the result is the same as pressure is taken off the spinal cord.  In addition, blood flow increases.  This accomplishes two things.  First, it pushes the herniated disc back into place.  Second, it provides the disc with much needed nourishment.  It then becomes stronger, and less likely to move in the future.

However, it is important to note that spinal decompression therapy cannot be accomplished in one session.  The average patient will need at least twenty if they want the results to last.  This should cost between; $1,000 to $5,000, depending on what their insurance will cover.

If your insurance cannot cover the cost, you will have to pay for everything upfront.  This is the only real downside to spinal decompression therapy.  Still, many people think the money is worth it as this therapy offers the most relaxing way of alleviating herniated disc.  In fact, it is so relaxing; you can sleep during the whole session!

Spinal Decompression Surgery

Non surgical spinal decompression requires multiple treatments before you notice any results.  Surgical intervention takes care of the problem with one treatment, though different procedures are used depending on your condition.

Corpectomy is the most extreme procedure.  It removes the disc entirely, as well as any surrounding vertebra.  Afterwards, a surgeon fuses the remaining vertebrae together with another bone.  This bone can be provided from the patient or through an instrument known as an allograft.

A Laminectomy is another extensive procedure.  It removes the lamina, a section of bones found in the arches of the spine.  When it is removed, the spine increases in size, which relieves some of the pressure.

Similar results can also be achieved with a Laminotomy.  It removes a small amount of lamina, usually on one particular side.  It also carries less risk than a Laminectomy.  Since the procedure removes only minimal amount of lamina, a patient is less likely to suffer from spinal injury.

Other procedures take a different approach.  For instance, a Foraminotomy only removes a single bone, the one that surrounds the neural foramen.  This section lies in between the spinal vertebrae and the nerves.  When the offending bone is removed, pressure is removed from the area.

Finally, there is Osteophyte surgery.  It removes the growths that occur as a result of herniated discs.  This makes it the “easiest” form of spinal decompression surgery, since no actual bones are removed.

At-Home Remedies

Spinal decompression at home takes two forms.  You can either use spinal decompression equipment or conduct a series of special exercises.

If you choose the former, you will have to decide between an inversion table or a cervical column.  The inversion table will have you lie right side up, in the hope that gravity will apply traction to the spinal cord.  Meanwhile, with a cervical column you will have to hang from a sling.  Your head will rest against a special bar.  Any movement against this bar will adjust the pressure the device exerts.

Exercise offers another at-home option, especially if you cannot afford spinal decompression equipment.  What you have to do is conduct a technique known as manual distraction.  It involves using another person to pull on your body until pressure is removed from the spine.  While highly effective, do not use this method without guidance from a chiropractor.  Otherwise, you could receive too much pressure, which would end up causing permanent damage.

In conclusion, spinal decompression offers many different options.  To find out, which one is best for your situation; do research on various spinal decompression reviews.  Online forums can give you the patient’s perspective while medical journals will give you a doctor’s opinion.

Before actually reviewing each type of back brace for posture, you should know the benefits these applications will offer you.  With the proper use of a posture support brace, you will lessen your back pain as well as uncomfortable tension headaches.  The increased circulation that the posture corrective brace provides will make you feel better overall with an increased blood flow and increased self-confidence.  While there are several benefits, there are also several manufacturers of this product each providing consumers with posture correction.  While there are different types of braces including the posture back brace and shoulder posture brace, the ultimate purpose for each of these is one and the same- to improve posture.

Even though they can be very helpful, remember that this is a solution from the outside and not within!  Solutions such as posture exercises or spinal decompression attack the problem at the root, and are therefore more highly recommended.

This posture brace is maintaining her proper posture at the workplace.

The posture corrective brace can be used in all types of applications.  Most often, those who work at a desk in a seated position will use this support garment to promote better posture and comfort throughout nine to five.  Studies have shown that most poor posture habits are developed from habits that are learned in the workplace.  Eliminating and reducing their habits will perfect posture and provide workers with a more enjoyable routine throughout the day.  By wearing the right back posture brace and permanently changing damaging habits such as leaning forward, slouching, slumping and twisting the spine, wearers will appreciate the new found feel of standing straight and sitting upright.

The right posture brace will retrain the muscles in the back and shoulders.  The type of brace you will need will entirely depend on the area you have issues with.  You will need a posture back brace that will target this specific area of pain and provide the support needed to this area.  There are several braces for just the lower back, while other support garments will cover the shoulders and the mid and lower back with straps and Velcro closures.  Because there supports must be tight to give you the corrective qualities you desire, they are adjustable in order to fit snugly.

The posture corrective brace fits snugly against the skin so it can be worn underneath your clothes.

Those who are taking proactive steps in correcting their posture must combine the right back support garment with lifestyle changes.  While a posture corrective brace is a great solution, wearing this and not changing the root cause of the issue will not be sufficient to improve posture.  Taking part in posture improvement exercises that target the spine, shoulders and back muscles to strengthen them for support is extremely important.  For those with very serious posture issues, the need for a personal trainer or physical therapist may be necessary.  These specialists will give you a series of posture exercises you should perform on a frequent basis in order to keep your muscles strong and trained.

If you are unsure of which type of posture braces will work best for you, contact an ergonomics consultant, which is trained in how a desk or chair should be positioned for the worker to sit most comfortably and naturally.  If you already have existing medical conditions and pain, contact a doctor or physical therapist at a chiropractic clinic who can conduct an evaluation on your areas of pain and areas of improvement.  This evaluation will lead you in the right direction of which posture brace is best for you.

These supportive garments are sold all over the Internet for various prices as low as $20 and as high as several hundred.  It is not recommended to purchase a corrective brace without specifically targeting how your posture needs correcting.  Women commonly have support issues due to poor posture and hunching from the chest.  These problems are generally rectified by the use of a posture brace for women.  The Cincher Women's Posture Brace Support Belt is a very popular choice in protecting the lower back and promoting better posture.  Retailing for as little as $39.25, this support garment can be worn conveniently under your clothes and evenly distributes weight-bearing load in spine.

It is important for workers to identify what the issues are in their work environment that cause bad posture.  Identifying these issues and making adjustments must be done in order to correct posture permanently.  Do your research and have a doctor evaluate your bad and shoulder stress to determine which back posture brace is right for your situation.

A failure to support the neck can make you end up with not only a stiff and sore neck but for some it can lead to headaches. The strap muscles, located in the back of the neck, are meant to support your head and shoulders. When these long straps become tight, they create tension in the neck and upper shoulders and this can then cause a tension headache. Not supporting your neck during sleep can cause you not to sleep very deeply too. Perhaps you cannot get comfortable or you are restless, sometimes with a feeling that you are falling over. When we do not get REM or deep sleep during the night, we are not as healthy or productive during the day.

A neck support pillow will help keep your natural posture aligned.

Getting regular headaches will slow you down too and it is not healthy. It is always easier to prevent a headache than to get ride of one after the fact. Using a good neck support pillow in the right way can give you the added support that you need.  Do not bunch up the pillow and make it too hard. Instead let the natural fold, of the pillow cradle your neck. A Memory foam neck pillow is very accommodating, and if it is a contour pillow instead of the traditional shape, even better.  They give you support and just the right amount of give at the same time.

A memory foam neck pillow is very comfortable because it molds to the shape of your neck and head.

Modern science has come along way since memory foam was invented in the 1970’s by NASA. Tempurpedic neck pillows are one of the most popular brands of memory foam neck support pillows. They also carry other pillows for regular nighttime use and for therapeutic use. If you visit their site, they will send you a sample of their pillow materials. When you put pressure on this martial and then release it slowly, it goes back to the exact shape it originally was, just as your head does laying on it. The idea is to support the head, neck and shoulders but not to sink in and lose the body’s natural alignment.

Their pillows are not terribly expensive but some companies can be. However, if you think of all the down time you would potentially have from missed workdays and money you could lose from making mistakes, then you are better off thinking ahead. A small investment now could save you time, money and pain in the future.

A travel neck pillow can make a long car or plane ride much more bearable.

When planning a vacation you can get an inflatable neck pillow to take with you. Use it at the hotel and on the plane or car ride there. Normally a long plane ride could irritate your already sore neck but plane pillows just do not cut it. Travel neck pillows come in all shapes and sizes, are usually pretty small, and will fit into your carry on luggage.

If a previous injury is causing you neck pain then a cervical pillow especially made for neck pain relief is what you should be searching for. During the healing process, the neck muscles can be over stained or even torn. Even with a neck brace, you still need to be sleeping on a pillow with adequate support. This is a time to let your neck rest and recover. You should get plenty of sleep to hasten the healing time as well.

For those of you that have never stepped into a gym, people who are bodybuilding typically have a day of the week for each muscle group (i.e. - day 1 is legs, day 2 is chest, day 3 is biceps and shoulders, day 4 is a rest day, etc.).  Well the posture day at the gym is pretty much the same as the back day.  This is why people who are bodybuilders generally have great posture - if you are exercising your back regularly, you are working on the muscles that maintain your posture.

The back isn't made up of one large muscle, it is made up of several smaller muscles that all work in different ways.  However, an easy rule of thumb to remember is if an exercise involves pulling with your arms, then it is a back workout.  Likewise, if you are pushing with your arms then you are using your chest muscles.  Also generally speaking, back exercises tend to use biceps as a secondary muscle, and chest exercises tend to use triceps as a secondary muscle.  In order to have a good, solid back workout you need to make sure to do both upper back exercises and lower back exercises.  There are A LOT of varying back exercises, but if you want to make sure to hit all areas of your back, a good solid routine should include some version of all these exercises:  the lat pull down or pull up, the seated row, shoulder shrugs, and the back extension.  If you do some version of those four workouts once per week, your posture should start to improve automatically, and if you are suffering from regular back pain caused by poor posture, these exercises will certainly help with that.  Please look at the posts on this website that describe each exercise listed in greater detail.  If it is your first time going to the gym or performing these exercises, it would also be wise to bring a friend who knows what he is doing or have a personal trainer show you proper technique and teach you some bodybuilding tips.