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April 11, 2024
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Exercises to relieve back pain

Low back pain or low back pain? These names may not sound all that familiar, but in fact they are synonymous with the well-known "backache" that many people, unfortunately, have or have felt at least once in their lives.

In most cases, the person complains of a diffuse (widespread) pain in the lower region of the spine, close to the waist and above the buttocks (region of the spine called the lumbar spine).

Back pain may be mild at first, but it may gradually increase and usually get worse as you move. Does it feel like the spine is? Locked? Therefore, the person with this problem tends to walk with a rigid or even bent body.

In general, back pain appears mainly in the morning and improves soon after the person starts walking. But some movements, such as bending to wash your face, stooping to catch something that has fallen to the ground, etc., are also very annoying.

Main causes of back pain

Rogerio Vidal de Lima, orthopedist and spinal surgery specialist, cites the main causes of back pain:

Incorrect posture;
Obesity;
Lack of physical activity;
Smoking.

The doctor points out that back pain can affect people of all age groups.

5 exercises to relieve back pain

Thaise Titon, Yoga teacher and Personare expert, explains that the spine has three natural curves, which are responsible for absorbing the impacts and pressures it receives daily to support the entire body and move around. That's why flexibility and stretching are important. The curvatures are in the cervical, lumbar and thoracic region. Since in the first two, the curves are inwards, and in the last one, the curve is outwards ?, he says.

The professional cites below examples of exercises that help relieve back pain:

Exercise 1

Lie with your back and soles on the floor. Do the movement only in the lower back without removing the hip from the floor. As you inhale, raise your lower back (keeping the sacrum on the floor) and, as you exhale, lower your lower back on the floor.

"These exercises will help release pelvic and lumbar tensions," says Thaise Titon.

Effects: relaxation of the sacroiliac and lumbar region.

Recommendation: do about 8 repetitions? which equals 8 breaths.

Exercise 2

Lie with your back on the floor and, when inhaling, pull your knees with your hands, and pull your knees apart from your abdomen. And as you exhale, pull your knees closer to your abdomen.

"In this case the feet do not return to the ground", advises Thaise Titon. "This exercise also helps calm the lower back," he adds.

Recommendation: do 8 repetitions? which equals 8 breaths.

Exercise 3

Marichyasana Twist, Sage Marichi's Posture: Sit with legs extended and spine aligned, Ischia well connected on the floor. Bend the right leg by placing the right foot sole on the floor near the left thigh. When exhaling, the left hand grasps the right knee by turning the trunk to the right, ie toward the flexed leg. Do it all the other way too.

Effects: pectoral opening and also lumbar strengthening.

Exercise 4

Sit comfortably (legs crossed or on top of your feet), raise your right arm and pull your right elbow with your left hand. The hand will touch the upper back. Remember to maintain neck alignment. Focus breathing on shoulder, armpit and chest opening. Then do it for the other side.

Effects: pectoral opening, relief of tension in the shoulders and neck.

Recommendation: 8 breaths each side.

Exercise 5

Adho mukha svansana ("downward looking dog posture") is a full body stretch. Raise the hip, straighten the arms and legs, forming a triangle with the body. Hands and feet are on the floor, far apart. At first, the heel is off the ground. The head should be turned inwards. Lengthen the entire spine.

It is made: In addition to stretching across the spine, exercise helps strengthen the muscles of the back and arms.

Are there exercises to prevent back pain?

Thaise Titon emphasizes that most yoga postures are meant to prevent back pain. But it takes conscious and cautious execution, and according to the biotype of the person. For example, if she suffers from a hernia, there are restrictions. That is why it is important to inform the teacher when looking for the practice ?, highlights the expert.

Also according to Thaise, the exercises mentioned above also serve to prevent the problem. Below she cites another exercise that may help in this regard:

Trikonasana: standing, the feet should be apart; one foot pointing forward; what is behind will be at an angle of 45 degrees. Arms open and maintaining spinal alignment, the arm follows the pointed foot forward, while the other arm extends toward the ceiling.

Restorative exercises, which use pillows, blankets and straps and even the wall to aid in execution, are great for preventing pain. After all the tiredness and stress of everyday life, the best way is to compensate this body, so that the accumulation does not become something chronic ?, adds the expert Thaise.

Physical Activities That Help Prevent Back Pain

Below are some physical activities that generally help to prevent back pain. It is worth emphasizing that they should always be practiced with the accompaniment of a professional of the area:

Yoga

Professor Thaise points out that in yoga practice, one of the major goals is the care of the spine. For it is through the health of the spine that the whole body is balanced. And why does yoga contribute to the spine? Because the spine is the base, it is along the spine that the brain connection to the rest of the body occurs. The movements and reflexes depend on this preserved spine. Therefore, the healthier the spine, the more resourceful the person will have. And yoga is precisely this integration of the body? mind ?, highlights Thaise Titon.

Swimming

Water exercises are low impact aerobic and are an alternative for those who want to avoid back pain because they relieve body weight on the spine.

It is noteworthy, however, that in some cases of back problems the breaststroke and the butterfly swim are not indicated. Therefore it is ideal to always consult with a doctor before starting any physical activity, as well as to have professional guidance during the practice.

Water aerobics

As with swimming, water aerobics is a low impact aerobic that can be very useful for those who want to avoid back pain. This is because water exercises relieve the weight of the body on the spine.

Bodybuilding

Bodybuilding is also a good activity for those who have and / or want to avoid back pain. Is it because it helps strengthen core, abdomen, hip and lower back muscles? muscles that need to be strong for the spine to be well stable.

It is best to perform the exercises on the machines, which will ensure the best execution of the movements. But regardless, it is crucial that every exercise is accompanied by a professional in the field.

Rogério Vidal points out that any activity that strengthens the muscles is interesting to relieve and prevent back pain. "Exercises that act to strengthen the muscles prevent joint overload, avoiding pain," he says.

What to do on a daily basis to avoid back pain

Here are some simple tips you can take every day to help prevent back pain:

Always control your posture (this is true when walking, standing still, etc.);
Keep a healthy diet not to exceed your ideal weight;
Practice physical activity regularly (to help maintain weight and also to strengthen muscles);
Choose a chair suitable for your type of work;
Sleep on a mattress in good condition;
Choose a comfortable sleeping position;
When driving, sit as close to the steering wheel as possible so that you are keeping your knees slightly higher than your hips. Place a cushion behind your lower back.
Do not smoke. Smoking, in addition to several other harms it offers, is also one of the risk factors for back pain.

Finally, if you experience back pain often, do not hesitate to seek medical help. The professional will advise you on the best treatment, physical activity options that can be asked, and tips that will help you avoid pain in your daily life.