Back pain is not a joke. Whether a person’s lifestyle is positive or negative, it is possible that this situation is encountered in our daily activities.
The good news is that there are some simple but effective exercises that can help relieve back pain.
Before this, let’s understand the causes of low back pain first, let’s read!
What causes back pain?
Back pain usually comes in two forms, namely acute and chronic.
Acute pain occurs when you are injured due to a fall, injured in sports, or may lift weights in the wrong way. It will happen suddenly and you will feel it immediately.
It may be a herniated disc or Muscle strain , but whatever the cause, if this happens, you should seek medical attention immediately!
On the other hand, for chronic pain, it increases over time. Interestingly, it stems from one of the following reasons: too much or insufficient activity. How did this happen?
- too much activity
For those active, chronic back pain may be caused by repetitive effects on the spine, such as running, jumping, or other high-intensity activities.
Think of the wear effect of car or cargo, the same thing happens to our bodies.
It can also occur in repeated twisting and rotating activities such as golf or tennis rackets.
- There is not enough activity
Those who are inactive will experience the same pain for the opposite reason.
Unused muscles become stiff and stiff! Sitting all day can cause tension in the hip flexor muscles, poor posture and stomach discomfort.
When your muscles are restricted to the same position day after day, the muscles will not be used to freely moving through different body movements, and are more likely to be injured due to sudden movements.
Back pain? This is an exercise you can try
As we all know, the best way to overcome back pain is...exercise!
Try one of the following exercises every week to help prevent or relieve back pain.
- Whole body roll up
This action will strengthen your core with slow, controlled movements, teaching you how to express your spine and stretch the muscles in the back and legs to create a "tight" feeling.
- lying on your back, holding your hands above your head.
- Inhale, exhale, slowly lift your body, bend your body like the letter C, as if trying to touch your toes.
- Exhale when you return to your supine position.
Make sure your feet stay on the mat while doing this action. Do this exercise 6 to 8 times.
- Hip Bridge
This exercise will strengthen your hip and hamstring and your lower back.
Not only that, it also stretches the chest and shoulders well.
- lie on your back, with your knees bent, your feet flat on the floor, under your knees.
- tightens the core and squeezes the thigh while lifting the thigh. Hold for a moment and lay down again.
Do this exercise 6 to 8 times.
- cat stretching
This traditional cat style in yoga exercises will effectively stretch the entire spine and increase the flexibility of the body.
- starts with your hands directly under your shoulders and knees under your hips.
- starts in a neutral or long position of the spine, then slowly pull the back and lower the head until the back is round.
In addition, do this exercise 6 to 8 times.
- Bird Dog
This exercise also teaches the body to use core stability, strengthen the abdomen, and then strengthen the lower back.
In addition, it can also extend spine and improve posture.
- Four hands and feet are placed on the floor. Lift one arm forward, stretch your abdomen, and lift the other leg backward.
- Then, repeat on the other side.
Do this exercise 6 to 8 times per side. Move slowly and steadily, holding this position for a period of time before switching to the other side.
- low dog-style
This action can stretch the lower back, hamstring , calves and even legs.
- Start with kneeling on the mat, put your hands under your shoulders, and your fingers spread out.
- When you push your body up, press your toes down until only your hands and feet touch the mat.
- With the push of both hands, slowly pull the chest towards the thighs until the heel touches the mat.
- Relax the head and neck and try to breathe fully.
Do this pose for 30 seconds.
Good luck!
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