The back is a very important part of the body in our daily lives . And if you've suffered from chronic pain due to poor ergonomics, poor spinal hygiene during sleep, or simply because you've been overexerting yourself, you'll realize that its well-being and health are essential to enjoying an optimal quality of life .
It's a fact that everything seems impossible and overwhelming when our back hurts. It's a complex and surprising combination of vertebrae, discs, bones, ligaments, and muscles that help the body bend, stretch, and swing as we move.
To treat and prevent lower back pain , we recommend taking note of these 5 simple and very entertaining exercises , which you can do anywhere in your home or office, and immediately relieve your discomfort .
Exercises that will relieve lower back pain
If you're suffering from lower back pain, these exercises may help you gently stretch your muscles. If you find yourself struggling, don't overexert yourself and consult a professional.
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One knee to the chest
- You should begin the exercise lying face up on the floor, with your feet flat and your knees bent.
- We will bring one knee to our chest, helping ourselves with our hands.
- The position should be held for 15 to 30 seconds and then change legs.
- It is recommended to repeat the exercise about ten times with each leg.
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Two knees to the chest
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This exercise is very similar to the previous one, but the difference is that instead of alternating knees towards the chest, the posture will be performed with both knees in the same direction.
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Buttock lift
- The exercise begins by lying on your back, with your feet planted on the floor and your knees bent.
- You should raise your buttocks a few centimeters off the floor and hold the position for about 5 seconds.
- We relax the body by resting completely on the floor.
- It is recommended to repeat the exercise at least eight times and increase the repetitions according to our capabilities.
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Kneeling Lumbar Stretches
- Place your palms and knees on the floor in a four-legged position.
- The lumbar region and abdomen are pushed toward the floor, while the head and shoulders are raised.
- Then perform the reverse movement, raising your abdomen and lumbar region as if you were trying to touch the ceiling.
- It is recommended to repeat the exercise at least 8 times.
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Seated shoulder stretches
- Sit with your back straight on a stool.
- You should try to pull your shoulders back.
- Try to hold the position for a few seconds and return to the starting position.
- It is recommended to repeat 8 times.
Products to Prevent Lower Back Pain
There are some therapeutic products that can help you maintain good posture throughout the day, whether while you sleep, sit, work, or enjoy your favorite series.
These cushions were specially designed for people who sit for long hours, with the intention of addressing ergonomic shortcomings in office chairs, home chairs, and wheelchairs.
Among the most common causes of pain in this area of the back, there is the possibility that you may have made a wrong movement, or lifted more weight than you should have, or perhaps you may have slept in an unhygienic position for your spine.
It's also possible that you've adopted poor ergonomics while sitting, working, driving, or simply engaging in some leisure activity. In this Theramart article, we'll tell you more about the causes and solutions for lower back pain .
Remember, if the pain you feel persists, or the discomfort increases when you perform the exercises we've recommended to relieve pain in your lower and middle back, it's very important to speak with a healthcare professional so they can establish a proper diagnosis.
