8 Exercises to relieve back pain that will only take 10 minutes

The Back pain It is one of the most common inconveniences that many of us face every day. In fact, 80% of the population has it or has ever suffered it.

It can be from a constant small discomfort to a sudden pang of acute pain that makes movement difficult. It may be manifested quickly, after a fall or when lifting a very heavy object, or gradually increasing.

But do not be afraid, since, in most cases, this type of discomfort is usually mechanical or non-organic. This means that it is not caused by serious diseases, and can be relieved with the help of some simple exercises.

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With these exercises that will take you 10 minutes a day, you can return to your axis and feel full again.

1. Leg posture above the wall

Initial position: lying on your side with your legs placed one above the other, parallel to the wall, and the upper body perpendicular to the wall.

What to do:

1. Place a foam roller or towel under the lower back.

2. Turn slowly from side to side and extend your legs to the wall.

3. Remain in this position for about 2 to 3 minutes.

4. To get out of this posture, bring your knees to your chest and turn to the side.

Benefits: The posture of the legs above the wall releases tension in the back muscles, relieves headaches and menstrual cramps.

2. Alternate lifting of arms and legs

Initial position: lying on your stomach, with your arms extended above your head and your legs straight.

What to do:

1. Keep your arms and legs straight and, at the same time, raise your right arm and your left leg.

2. Hold the position for a few seconds before returning to the initial posture.

3. Change sides and repeat the exercise.

4. Perform these surveys 10 to 20 times on each side.

Benefits: Alternate elevation of arms and legs increases muscle strength, corrects posture and improves mobility.

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3. Thoracic rotation

Initial position: place yourself on your feet, on your hands and knees, with your knees under your hips and your hands under your shoulders.

What to do:

1. Bring your right hand to your head. Make sure your elbow is pointing to the side.

2. Turn the upper body to the right and look towards the ceiling.

3. Keep it as high as you can for a few seconds, then lower back to the starting position.

4. Repeat 8 to 10 times on each side.

Benefits: The thoracic rotation exercise improves your posture, mobilizes your joints and stabilizes your spine.

4. Posture of the pyramid

Initial position: stand on the floor with your feet apart at hip height.

What to do:

1. Step back with your left leg.

2. Turn your left foot slightly to the side to create a 45 degree angle.

3. Place your hands on opposite elbows behind your back.

4. Slowly, lean forward on your right leg.

5. Hold the position for a few seconds to feel a stretch. Then lift the upper body back.

6. Repeat 5 to 10 times. Then, switch to the other leg.

Benefits: The posture of the pyramid stretches the hamstrings and the lower back. In addition, it strengthens the quadriceps, feet and leg muscles.

5. Stretching of the hamstrings on the floor

Initial position: lying on your back with your legs straight.

What to do:

1. With your left leg straight, pull your right knee toward your chest.

2. Place a strap or towel around your right foot.

3. Straighten your right leg toward the ceiling, as far as possible.

4. Hold the position for 30 seconds, then return to the initial posture and repeat on the opposite side.

Benefits: hamstring stretches lengthen the thigh muscles and relieve pressure on the lower back.

6. Thoracic spine extension

Initial position: lying on your back with your legs straight and your arms at your sides.

What to do:

1. Place a foam roller or folded towel under the top of your back.

2. Bend your knees and support the soles of the feet on the floor.

3. Place your hands behind your head.

4. Keeping the knees bent and the buttocks on the floor, let the head and shoulders fall back until you feel a stretch in the middle scale.

5. Hold this position, for a few seconds. Then slowly lift your head and upper body.

6. Repeat 10 to 20 times.

Benefits: The thoracic spine extension exercise relieves muscle tension, improves posture and maintains mobility in the upper back.

7. Psoas stretching

Initial position: standing with legs apart at shoulder distance.

What to do:

1. Step forward with your right leg.

2. Bend the right knee and place the left knee on the floor.

3. Keeping your left knee on the floor, lift your left foot and grab it with your hands.

4. Hold the pose for about 30 or 40 seconds, then repeat on the other leg.

Benefits: Psoas stretches strengthen the muscles of the legs and groin. In addition, they provide stability in the lower back and hips.

8. Insect posture

Initial position: lying on your back, with your legs straight and your arms at your sides.

What to do:

1. Bend your knees to your belly.

2. Take the inside of your feet with your hands.

3. Separate your knees a little more than the width of your torso and bring them to your armpits.

4. Holding your feet with your hands, stretch your legs toward the ceiling as far as you can.

5. Hold the stretch for 30 or 60 seconds. Then release and return to the floor.

Benefits: The insect posture gently stretches the spine and opens the hips. In addition, it helps the inner thighs.

and you, do you suffer from back pain? How do you relieve that discomfort? Share your experience!

Important: It should be clarified that Bioguia does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, directly or indirectly. In the case of applying for this purpose some information on this site, Bioguia does not assume responsibility for those acts. The intention of the site is only to offer information of a general nature to help in the search for development and personal growth.

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