It does not matter if you are an athlete, eat healthily, have never exercised in your life, or take care of your posture; back pain is a nuisance that very few people are spared. And it is that it is believed that at least once in their lives, all people will suffer back pain, an ailment that is caused mainly by bad postures that are adopted when sitting or walking.
Many people suffer from back pain almost daily, and in some cases, this discomfort can become chronic to the point of disabling and interfering with daily activities. Although some medications can improve discomfort, it is best to perform exercises to relieve back pain because stretching and strengthening the muscles; can enhance discomfort. Find out which ones are the best in this FastlyHealarticle.
Why does my back hurt
- Age . Back pain is more common as we get older, so it usually appears around the 30s and 40s.
- Sedentary lifestyle . People who do not exercise are more likely to suffer from back pain.
- Overweight . Excessive weight gain can make your back work too hard to make small movements, and pain may appear.
- Background . Back pain is sometimes a hereditary condition due to a family history of diseases such as ankylosing spondylitis, a rare type of arthritis.
- Forced labor . If a person’s daily activities include lifting or carrying heavy objects, they will most likely suffer from back pain.
- Diseases . Some conditions such as cancer, arthritis, or multiple sclerosis can cause back pain as a secondary symptom.
- Smoking . Smokers get fewer nutrients in the discs in the back, which can weaken them and cause pain. Tobacco coughing also causes back pain.
Causes of back pain
- Herniated discs.
- Injured discs.
- Muscle tension.
- Kidney stones.
Exercises to relieve back pain: foot to chest
Lie down on the floor; if you prefer, you can do it on a yoga mat. Next, put your feet on the floor and bend your knees. With your hands, grab one knee and bring it to your chest, staying that way for up to 20 seconds. Then repeat the exercise with the other knee. Repeat the same step 10 times for each leg.
Exercises to relieve back pain: knees close to the chest
It is very similar to the previous exercise. Stretch out on the floor, put your feet on the floor, and bend your knees. With your hands, grab both knees and bring them up to your chest, staying that way for up to 20 seconds. Then repeat the exercise 10 times.
Exercises to relieve back pain: lying on your side
Lie on your back on the floor and bend your knees, bringing both legs together and bringing them to the side. Then, with your back and shoulders close to the ground, begin to rotate your hips from right to left and vice versa, rotating your knees to one side and the other of your body. Repeat eight times.
Exercises to relieve back pain: back curvature
Lying on the floor with your knees bent, lift your glutes off the floor and hold up, forming a curve in your back, for about 10 seconds. Then rest by laying your entire back straight on the floor, and when you can, start over. Repeat this exercise 10 times to properly stretch your muscles.
Exercises to relieve back pain: knees to the floor
Place your knees and the palms of your hand on the floor and push your lower back, abdomen, and weight down as if you want to touch the base with them, keeping your head and shoulders properly erect. Then do the same exercise in the opposite direction, trying to touch the ceiling with your lumbar and abdomen. Repeat ten times in each order.
Exercises to relieve back pain: sitting
Sit on the floor with both legs stretched out. Then bend one knee and pass that leg over the other, which should remain straight. Hold the knee you crossed with the opposite arm and try to pull it back, holding it for 10 seconds. Then repeat with the other leg and perform or times on each side.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises to relieve back pain , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.