Back pain is a symptom that we all suffer at some time, caused mainly by the bad postures that we adopt when sitting and in many occasions also while we walk.
Like almost 80% of the western world, the majority of the sedentary population suffers from this discomfort and many people suffer from it almost daily, chronically. As a general rule the best remedy to relieve back pain is to practice certain exercises with gentle movements that help us feel better.
The Mayo Clinic , one of the most prestigious in the United States, considered by many as the first in the country and a pioneer in the treatment of many ailments, recommends a series of stretching and strengthening exercises that relieve and reinforce our backs. They are very simple exercises that we can do in our house and in which we will not use more than fifteen minutes a day.
If you have time, it is good to do these exercises once in the morning when you wake up and once in the evening.
Foot to the chest. Lying on your stomach with your feet resting on the floor and your knees bent, bring one knee to your chest with your hands. Hold the position for 15 to 30 seconds and change legs. Repeat the exercise about 10 times with each leg.
Feet to the chest. It is an exercise very similar to the previous one, with the only difference that instead of alternating the legs, we put them together and try to approach the chest at the same time.
Lying on your back , with your feet resting on the floor and your knees bent, join both legs, so that they are a single block. Keeping your shoulders always on the floor during the whole exercise, turn your hips to play with both knees on either side of your body. Repeat the exercise 5 times for each side.
We start the exercise in the same position as the previous ones. Lying on your back with your feet planted on the floor and your knees bent, we raise the gluteus of the floor a few centimeters and hold the position for 5 seconds. We relax supporting again on the floor and tighten the abdomen as if to touch the navel to the floor. We hold the position for a few seconds and relax, to start the full movement again. Repeat the exercise at least eight times and go increasing the repetitions as you can.
On your knees and resting your hands on the floor, as if you were on all fours, push your lumbar and abdomen to the floor, while you raise your head and shoulders. Then perform the opposite movement, raise your abdomen and lumbar as if wanting to touch the ceiling. Repeat the exercise at least 8 times.
Sitting on the floor , with one leg stretched across the other leg above the knee to pose the foot of the leg crossed on the floor. Grab the knee of the crossed leg with the elbow of the opposite arm and pull it backwards. Hold the position for at least 10 seconds and repeat with the opposite leg. Do the exercise at least three times with each leg.
Sitting on a stool with your back straight, try to pull your shoulders back, hold your posture for a few seconds and return to your normal position. Repeat the exercise 8 times.
I think the most important exercise not so much to eliminate discomfort but so that they do not return are those that help strengthen your middle zone . That’s why lie on your stomach with your forearms resting on the ground on one side and on the balls of your feet on the other. Squeeze your abdomen strong and try to hold it for at least 15 seconds and go on progressing until 30 seconds.