Back pain: 4 simple and effective exercises to relieve lower back pain
Back pain is considered the evil of the century. Scientists estimate that at least 70% of the population will or will be affected one day. Why not take advantage of this period of detention to take care of your health and your back?
Here are 4 simple prevention and maintenance exercises to relieve your lower back.
1 / Sphinx
Your back is often held for long hours in a coiled position during the day (sitting at work, in the car, on the couch, etc.) This exercise puts some flexibility back in the opposite direction! Relaxes muscles, ligaments and structures that have been stretched for a long time.
- Hold the prolonged position for 10 seconds, then rest for 10 seconds.
- Repeat the stretch 10 times, taking the time to breathe deeply with each repetition.
- Remember to relax the muscles in your back and buttocks.
- Gradually try to go further.
2 / plane
Back pain often occurs when the back muscles lack coordination. This back exercise is a great way to strengthen those muscles.
- Hold this position for 10 seconds, then rest for 10 seconds.
- Do 10 reps.
- Do not block the breath during the effort!
3 / hollow back / round back
The back/hollow back exercise is subtle and may seem difficult the first few times. It helps to mobilize, reinforce and learn to better understand the position of the lower back. This is very important to avoid back pain.
Move your back alternately between the two positions for two minutes. Rest for a few minutes and then start again for two minutes.
- Make the movements slowly, so you can focus on how you feel.
- Go as far as possible with each movement.
4 / Tighten the pear
To finish the exercise routine, we advise you to tighten the piriformis muscles which are often tense and responsible for some of the pain. They are located deep in the buttocks and can "irritate" the sciatic nerve or limit pelvic movement.
- Hold the stretched position for 20 seconds, then let it rest for 10 seconds.
- Repeat 3 times for each leg.
- Breathe deeply to help the muscles relax.