Sep 21 , 2020
Exercises for back pain Did you know that 80% of the population will suffer back pain at some point in their life? Furthermore, most of the patients suffer it more than once.
The current lifestyle, sedentary lifestyle, stress or bad postures make this pain accompany us on a daily basis and sometimes, we are not aware until the pain is very strong. The most common causes of back pain, in addition to lifestyle or posture, are usually: - Muscle strain due to a sudden sharp movement - Inflammation of the vertebral area- Pinched nerves Depending on the type of pain and the cause, parapharmacygetitnow.com team will recommend the most appropriate treatment, but today we want to focus on exercises or activities that can be done to alleviate those pain and, above all, that they no longer occur. First, we want to highlight the importance of correct postural hygiene measures.
For example: - When carrying objects, do not arch your back to do so. Better to bend your knees. - Do not stay still in one place for a long time. - If you work sitting down, check that the height of the chair and the screen is correct. - Also, use a small cushion to keep your back straight and avoid sitting for a long time. - Do not use excessively flat shoes or heels for long periods. - Exercise regularly to strengthen your back.
And what exercises are recommended for back pain? FOOT TO CHEST: Lying on your back, with your back flat on the floor, arch your knees placing your feet on the floor. Then one knee is brought to the chest and held with the hands.
Hold the position for 30 seconds and switch legs. It should be repeated 10 times with each one. BACK MASSAGE: Lying on your back, with your back well supported on the ground, both knees are bent and brought to your chest.
They are supported with your hands while you slowly massage your back against the floor with gentle rocking movements. 4 SUPPORTS: On your knees, put your hands and knees on the floor. Simulates the gesture of being on all fours or 4 supports. Lower your back (specifically your lumbar) towards the ground while raising your head towards the sky. Take a deep breath and do the opposite movement: tuck in your chest, arch your back up as if to touch the ceiling.
Take a deep breath and repeat the movement 8 more times. These 3 exercises can be practiced every day and will help to strengthen the structure of the back without straining and thus preventing back pain. At parapharmacygetitnow.com we will help you put these exercises into practice and above all, take care of your health.