Back pain: here are the useful exercises

Bad postures, poor fitness, obesity and stress. Here are the most frequent causes of back pain. You can fight them, especially with the right exercises.

It’s easy to say “back pain”. In reality, there are several forms of this annoying and sometimes disabling disorder, which derive from different causes.

In the vast majority of cases, however, everything originates from incorrect use of the back. Incorrect and continuous stresses of the structures of the spine and the dorsal musculature (and not only of that) cause inflammation and contractures.

So the pain appears, an alarm bell to signal that something is wrong and you have to run for cover.

A bit of prevention

First of all, to safeguard the health of the back it is essential to maintain a correct physiognomy of the spine, often changing position during your daily activity in order to vary the load on the vertebrae and move the muscles to dissolve tension.

And you need to get used to lifting weights correctly (for example, lowering and getting up using your legs and not your back).

Then, to limit the possible damage, it is important to regularly practice specific movements that keep the back structures elastic and mobile and that allow you to learn to control and maintain a correct posture.

And the exercises to perform

Here are some exercises that can help, especially if the cause is muscle weakness, or excessive contracture due to incorrect posture or stress.

However, be careful that, in the presence of disc problems (such as hernias, protrusions, etc.) it is necessary to perform them with great caution and, in any case, better after asking the doctor for an opinion.

All over the back

  • Lie on the ground on your stomach. Embrace the flexed legs and, with the help of your arms, bring your knees as much as possible towards the chest by raising your head and trying to form a “C” with your back. Hold the position for about twenty seconds and return to the starting position, relaxing for a few seconds. Repeat the exercise two/three times.
  • Sitting with the left leg stretched out and the other crossed on this one with the foot on the ground at the knee of the outstretched one. Resting the left elbow on the outside of the flexed knee push on the flexed leg while the outstretched right arm, torso and head rotate in the opposite direction. Hold the position for about twenty seconds and repeat on the opposite side.

For the dorsal section

  • Quadrupedal position, with hands resting on the floor shoulder-width and back straight. Exhale completely, arching the spine upwards (hump) and bringing the head down. Inspiring slowly return to the starting position flattening the back. Repeat the exercise two/three times.
  • Sit on a chair with your legs apart and your feet firmly resting on the ground. Exhaling, bend the torso forward and bring the head between the legs. Inspiring slowly return to the starting position. Repeat the exercise two/three times.

For the lumbar tract

  • Quadrupedal position. Backing back a little with your butt, stretch your arms as much as possible, possibly helping yourself with your fingers as if you wanted to proceed forward on the floor. Maintain the stretching position, breathing deeply for about twenty seconds. Repeat the exercise two/three times.
  • Lying belly down. Rest your elbows and hands on the ground with your elbows more or less in line with your shoulders. Keeping the support of the abdomen on the ground, raise the head and upper torso. Hold the position for about twenty seconds breathing slowly and return to the starting position. Repeat the exercise two/three times.

For the cervical

  • Sitting position, hands resting on the thighs, feet firmly resting on the ground. Make slow and gradual rotations of the neck to the left and right trying to look behind the shoulder. Repeat about ten times per side.
  • Sitting position, hands resting on the thighs, feet firmly resting on the ground. Slow and gradual inclinations of the neck to the right and left bringing the ear closer to the shoulder. Perform ten tilts per side, being careful not to move your shoulders.
  • Standing or sitting with your arms behind your back, slowly flex your neck to the side and, with the hand of the side towards which the neck is bent, grasp the wrist of the opposite arm and pull it slightly downwards so as to tension the muscles of the neck and shoulders. Hold the position for about twenty seconds breathing slowly. Return to the starting position slowly and change sides.

Don’t forget…

Before any exercise, always perform a general warm-up. Wear comfortable clothing and choose a relaxing environment. Always perform the exercises slowly without sudden movements.

And if the pain tends to make us avoid movement

When you have back pain, however, it is more difficult to start exercising, also for fear that the pain increases. In these cases, you can use over-the-counter drugs that can remove pain and at the same time also reduce inflammation, so that the exercises can be performed more calmly.

The availability of products suitable for back pain is wide; You can opt for topical preparations, also available in patches, which fight pain and treat inflammation without involving the stomach.

Or especially if the pain is strong, turn to drugs to be taken orally, which have a very rapid action (they can give relief already in 15 minutes, especially those to be dissolved in water) and lasting over time.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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