6 Poses To Relieve Back Pain
Beyond relieving back pain, these poses and stretches can also help prevent it. Include these exercises in your daily routine and see their benefits. by yourself.
Back pain It can become torture for those who suffer from it constantly. This condition can be so annoying as to limit daily activities and deplete energy and productivity in the daily routine.
Fortunately, certain alternatives appear as a solution to this problem; frequent stretching is one of them. Next, we will talk about some postures that can help relieve back pain. Dare to do them!
What factors influence back pain?
Back pain is one of the most common and disabling problems today. According to experts at the Mayo Clinic, most people suffer from this ailment at least once in their life. Generally, the risk factors are the following:
- Be over 40 years old.
- Overweight.
- Diseases such as arthritis.
- Sedentary lifestyle and lack of mobility.
- Chronic diseases, such as arthritis or osteoporosis.
- Smoking
- Physical overexertion, such as lifting very heavy objects with incorrect technique.
On the other hand, research published in The Clinical Journal of Pain points out that various aspects related to rest influence the appearance of chronic low back pain. In this way, it is best to seek good quality and restful sleep.
Postures that help relieve back pain
The moments in which the pain is accentuated can become exasperating. When these appear, in addition to following the doctor’s instructions, you could take a few minutes to put the postures detailed below into practice.
1. Cat-cow position
According to a study published in the Annals of Internal Medicine , yoga can be very effective in relieving back pain. One of the most recommended postures for this purpose is the cat-cow position.
What should you do?
- Rest your knees and palms on the ground, simulating the position of a cat. Keep your back straight.
- Take a breath and, as you do so, bend the column vertebral down (cow).
- Then, draw the air out of your stomach and arch your back in the opposite direction, upwards (cat).
- Relax and do the repetitions that are necessary until you feel relief.
2. Downward facing dog
Downward facing dog is one of the most common yoga positions. It is used to stretch the back, shoulders, glutes, hamstrings and calves.
What should you do?
- Place your hands and knees on the floor.
- Move your hands forward until they are aligned with your shoulders. Your arms should be extended.
- Raise your knees off the ground and stretch your legs, helping you with your toes.
- In this position, lift your hips as high as possible to release the tension from your back.
- Make sure to keep your back straight and your head free of pressure.
- As you perform this pose, take a deep breath.
3. Isometric squat
The squat, an exercise practiced in many disciplines of physical training, is also very effective in reducing back pain. According to a Harvard Medical School publication , this is because it helps to strengthen the core area , whose weakness can be the trigger for low back pain.
What should you do?
- Stand up and bend your knees, simulating a sitting position.
- Inhale and, as you come down, exhale little by little.
- Raise your arms forward and hold the position for a few seconds.
- While doing these movements, breathe as deeply as you can. This helps reduce stress and relax the body. . Repeat it as many times as necessary.
4. Forward stretch
As we pointed out previously, doing yoga or stretching are excellent measures to combat back pain naturally. The forward stretch is another alternative to achieve this.
What should you do?
- Stand with your arms at your sides and bring them up as you inhale.
- Then bring your back down and forward.
- If you prefer, you can grab the ankles or calves with your hands to help you.
Through this simple exercise, you will stretch your lower back and achieve a feeling of relief. Remember that, to get up, you must do it slowly. If you do it abruptly, you could cause the opposite effect and cause more pain .
5. Triangle
The triangle is a slightly more complex but very useful stretching exercise for relieving back pain. It is used to stretch and strengthen muscles, especially the calves, hamstrings, obliques and delts.
What should you do?
- Stand up and stretch your right leg out. Then, try to reach her with the arm on the same side.
- The moment you do the movement, your hips will tilt to one side, and this will help ease the pain.
- Meanwhile, extend your left arm over your body — pointing toward the ceiling — to achieve the triangle-shaped position.
- The face should be facing up, in the same direction as the left arm.
6. Spin
With this posture, you will achieve comfort for your lower back and legs. hips . In addition, you will stretch your neck, shoulders, and chest.
What should you do?
- Lie on your back and bring your knees toward your chest.
- Take a deep breath and exhale. Meanwhile, lower your legs to the ground and to the left, keeping your knees higher than your hips.
- Place your arms at your sides, or your left forearm on your right thigh. Meanwhile, close your eyes, take deep breaths, and then breathe out.
- Repeat the movement to the other side.
Medical consultation, another option to relieve back pain
As you may have noticed, there are several simple poses that help relieve back pain. If you do them regularly, you can strengthen the muscle groups involved and notice the results much more. Making it a daily routine could be a great tool to end back pain.
Keep in mind that it is important to practice these exercises with adequate, slow and deep breathing. This will be essential for pain relief. If you wish, you can accompany the practice of these postures with meditation .
However, if the problem persists or worsens as the days go by, consult your doctor or physical therapist. On some occasions, a more specific treatment becomes necessary to end this limiting and common problem today.
