I Get Rid of Back Pain with 3 Exercises
Wrong movements, inappropriate postures, a sedentary lifestyle – almost everyone suffers from back pain at one time or another. All health professionals recommend physical activity to prevent or relieve existing back pain. Here are the right moves to preserve your back and 3 exercises to do to take care of yourself.
Why Do I Have Back Pain?
Also known as lumbago, back pain affects at least 2 out of 3 adults during their lifetime! No wonder it has been dubbed the pain of the century. There can be many causes:
- Prolonged sitting, for example, when working in an office or during a long car journey.
- Carrying children or heavy loads, on a daily basis (shopping, etc.) or occasionally (moving house or construction work, for example).
- Unsuitable postures: a hunched back, an unbalanced posture, wearing high heels, a bag that is too heavy or carried on one shoulder, a mattress or pillow that is worn out or does not correspond to your shape, etc.
- Nervous causes: stress, fatigue, etc.
Staying Active, My Winning Move Against Back Pain
Lower back pain can cause intense pain, but don’t be afraid to keep moving; quite the contrary. If you have any doubts, consult a health professional, but try to maintain regular physical activity as much as possible.
Why is Exercise Good for My Back?
Moderate exercise is good for my back pain because of the following:
- By moving, the mobility of joints is maintained, limiting muscular tension, which often leads to bad posture.
- Doing sport helps to fight against excess weight, which is an aggravating factor in back pain.
- By strengthening the abdominal muscles, the back muscles can develop, and this helps to reduce the risk of chronic back pain.
- Being active all the time stimulates muscle repair and helps to strengthen the muscles, so a better range of motion is possible, creating better posture and greater strength.
In short, exercising helps to prevent chronic back pain by keeping you fit, and also strengthens the muscles and relieves existing pain!
My 3 Exercises and 3 Postures for Avoiding Back Pain
To stay fit and reduce the risk of back pain, I incorporate simple exercises into my sports routine and adopt good habits in my everyday life.
My 3 Anti-Back Pain Exercises
To avoid back pain, combine stretching, support and muscle strengthening:
- Stretch your back by twisting your trunk: lying on your back with feet together, extend both arms forming a cross. Bend your legs by bringing your knees close to your chest, then lay your legs down on one side. Simultaneously, turn your head to the opposite side to stretch the gluteal muscles and lumbar area.
- Train your abdominal muscles by doing a plank: Lean on your forearms and tiptoes and keep your body straight. Hold it for a few seconds, 10 if you can to start, then release. Recover for 30 seconds and repeat several times, taking care not to arch your back. Soon you’ll be able to do several 20 or 30-second sessions!
- Strengthen the back muscles: Lie on your back with your legs bent and feet on the floor and your arms crossed behind your head. Bring your knees towards your chest while breathing deeply. Two points to watch out for: don’t try to lift your head and keep your back flat on the ground.
My 3 Positions to Adopt at All Times
In addition to exercises, work on your posture in your daily life: at home, at the office and when travelling:
- Balance the loads you carry so that you use your back symmetrically: carry shopping bags in pairs, one on each side, and try to do the same whenever carrying something. When lifting something heavy, think about using your thighs.
- Don’t sit for too long in the office: get up every 30 minutes, stretch, then go for a walk.
- When travelling, try to walk a little as soon as possible and take regular breaks when driving.