Exercise for lower back pain
Back pain is the most important cause of disability around the world. Only 2 out of 10 people will finish their days without having low back pain (low back pain). Bad postures, stress, heavy loads or sedentary lifestyle are all factors that contribute to hurting our backs.
Low back pain is, therefore, one of the main causes of consultation in massage therapy. So I designed a little routine to do as often as possible without any restraint! It will help you relax the muscles of the lumbar region and thus prevent and / or relieve back pain. So you need Exercise for lower back pain.
Principles to respect in Exercise for lower back pain
Stretches should be done slowly and gradually. Avoid twisting and never force, to avoid injury. ZERO PAIN! When you feel resistance, you stop.
Breathe deeply throughout the muscle stretch. Remember that a muscle stretches on the expiration
It is recommended to maintain the stretch for a minimum of 30 to 40 seconds and repeat it 3 times. You do not have the time? Do what you can! Little is always better than nothing at all. It is proven that stretching contributes to the well-being of the overall health of the body.
There are a multitude of factors contributing to lower back pain. In case of persistent and chronic pain or other symptoms, it is recommended to consult your doctor.
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Back pain( exercise for lower back pain ): The 10 best remedies and effective stretching
With these 10 best remedies and stretches, you can prevent and relieve back pain, while softening and strengthening your back. First find the 10 best stretches, followed by the best remedies and treatments.
1. The best stretching and treatment for back pain
The back, the largest support structure of the body, must use proper posture to avoid back pain. When the spine deviates from its central axis and leans from a certain angle over a long period of time, evils settle. Inclined positions, with drooping shoulders, borrow by several working in front of a computer for hours, hurt the back. To relieve it and keep it in shape, here are some beneficial exercises.
2. Stretching of the back (camel-cat position)
Technique: Placed on hands and knees, camber and gently smooth your back so that the three sections of your spine – lumbar (lower), thoracic (medial) and cervical (upper) – tend to flex and flex alternately. Proceed slowly and gently, without straining. Each movement should last from three to four seconds. Repeat the exercise five or six times.
3. Torsal twist in the supine position (cross-legged)
For back pain, this exercise movement has a good effect.
Technique: Lie on your back with your knees bent and your feet on the floor, spread your arms, palms down. Consider that this is a yoga movement and breathe well throughout the stretch; inhale and exhale for about four seconds for each movement.
On the ground, place the right knee on the left knee, as if sitting in a chair, the right foot not touching the ground. Rotate the hips to the right (about 5 cm) and drop the knees to the left.
“The knees do not have to touch the ground,” says Marla Ericksen, personal trainer, and spokesperson for CanFitPro. “Stop naturally when the amplitude of your movement is complete.” Your right shoulder will rise slightly from the floor, which is normal, as you continue to face the ceiling. Turn your right hand to place your palm up and bring your right arm up, halfway to the head. “This opens the chest and completes the rotation of the column,” says Marla Ericksen. Hold the position for one to three minutes and repeat the exercise on the other side.
4. Rotation backward
Technique: Sitting on a chair with your feet flat on the floor, turn your upper body so that your shoulders rotate to one side. You can stand in the chair to do a deep muscle stretch.
Stop when you feel discomfort. You should feel the stretch, from the bottom to the middle of the back. “You may hear a crack of the spine, painless, quite normal and cause by the opening of the joints,” said Larry Feldman, chiropractor, and owner of the Performance Health Center in Toronto. Hold for 20 seconds or six breaths and return to the starting position. Repeat the exercise on the other side.
5. Accroupissement
Technique: Stand with legs apart, shoulder-width apart, toes slightly outward. Buttocks and abdominals contracted, lower yourself so that your thighs are parallel to the ground. Place your hands on your lap. Contract the pelvis (the muscles you use to stop urine flow). Inhale and hold the position firmly as you squeeze your right knee with your right hand. Exhale and turn the shoulders to the left. Inhale and exhale three times (approximately 20 to 30 seconds in total). Stand up and repeat the stretch on the other side.
6. Position of the siren
For back pain, this exercise movement has a good effect.
Technique: Sit on the ground, knees bent to the ground, to the left. Hold your ankles with your left hand. Raise your right arm and inhale. Extend your arm up and to the right over your head and exhale. You should feel the stretch, on the right side, along the torso. Hold the position for 20 to 30 seconds. Repeat the stretch twice; repeat the exercise three times, on the other side.
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7. Flexions in sitting position
Technique: Sit on the floor, legs stretched out in front of you. Wear a yoga strap or towel under the soles of your feet. Inhale, raising your arms to the ceiling. Exhale and begin to descend gently, rotating the hips to bring the belly on the thighs. Catch the yoga strap or towel, keeping your back straight. “The goal is to lengthen the column by keeping the neck aligned with the body,” says Eva Redpath, personal trainer and founder of Body Conditioning by Dancers in Toronto. Inhale again and, when exhaling, try to bring the upper body of the legs as close as possible. Hold the position from 30 seconds to three minutes. Go as far as possible and repeat the exercise several times, trying to go beyond the previous position. “Stretch until you feel a slight tension, neither painful nor painful. With time and practice, you will be able to go lower and lower.
8. Brainstem rotation
This exercise also has a good effect on the low back
Technique: Lie on your back, knees bent up, as if sitting in a chair. Knees and hips should form a 90-degree angle. Lay hands flat on the floor, palms down. “Breathe deeply and exhale document counting down, from four to zero, bringing the knees down, on the right side,” says Mark Crocker, owner of In Your Element Personal Fitness and Rehabilitation in St. John’s. Lift your left hip with your shoulders down. “Always proceed slowly. If you make the movement quickly, you cancel the benefits of stretching. Try to keep your knees together and go as far as possible while keeping your hands on the ground. Hold the position for at least 30 seconds. Return to the starting position and repeat the exercise on the left. Do this stretch every day, once on each side.
9. Stretching
Technique: Stand against a wall, coccyx, shoulder blades and head touching the wall. Raise your hands at shoulders, elbows bent 45 degrees and palms forward. Gently raise your arms upwards, going as far as you can, keeping the tailbone, shoulder blades and head flat on the wall, without moving. “Go easy and control the movement by trying to go as far as possible,” says Scott Tate, a kinesiologist, practicing in Toronto and spokesperson for the Ontario Kinesiology Association. Return slowly to the starting position. Take 5 to 10 seconds to raise your arms and another 5 to 10 seconds to lower them. Repeat the exercise 8 to 12 times (if you suffer from the shoulders, do the exercise 3 to 5 times). “It’s amazing how stretchy it can be,” says Scott Tate. You will feel movement in the chest, shoulders and upper back.
10. Tension in sitting position
Technique: The primary goal here, says Jay Blahnik, a world-renowned physical educator and author of Full-Body Flexibility, is to lengthen the column rather than force the body into a position. Sit upright, legs outstretched in front of you. Bend the right knee and cross it on the left thigh, then bend the left knee (you can leave the left leg upright, if necessary). Take your left elbow and place it on the outside of the right knee and put your right hand on the ground behind you, looking over your right shoulder. Hold the position and breathe deeply 15 to 30 seconds. Release. Change sides and repeat the exercise. “Remember, it’s important to try to lift your back rather than simply turn your column,” says Blahnik.
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