In this day and age, when most people spend their day in a sitting position, back problems and pain are a common occurrence. If you do not take steps to relax your back, align your spine, and strengthen the muscles that support it, you should not expect improvements. Running problems are much more difficult to eliminate than to prevent, which is why it is so important to take the health of the spine into your own hands now. It is for this purpose that estet-portal.com offers to perform exercises that will help improve the condition of the spine.
7 exercises for a healthy spine that will eliminate back pain
The source of back pain can be various disorders, including protrusion or herniation of the intervertebral disc, curvature of the spine or trauma. Therefore, before performing any exercises, estet-portal.com strongly recommends that you consult a doctor and exclude all dangerous pathologies that may underlie the symptoms.
The best way to keep your spine healthy is to move regularly – morning exercises, stretching, hiking – and, of course, proper nutrition.
The following exercises are quite simple, they do not require significant effort or time, but regularity is a prerequisite for achieving the effect.
1. Pulling a straight leg
• lie on your back;
• bend one leg;
• stretch the other leg up;
• grab the popliteal region with both hands;
• pull the leg towards the body;
• hold the leg at the maximum point for 30 seconds;
• repeat twice for each leg.
2. Pulling the bent leg
• lie on your back;
• this time both legs should be bent at the knees;
• take the left leg with both hands at the knee;
• pull the leg towards the body;
• hold the leg for 20 seconds;
• repeat twice for both legs.
3. Moving the knee
• lie comfortably on your back;
• straighten your right arm to the side at a right angle to the body;
• straighten your left leg completely;
• try to slowly move the right knee to the left side so that it practically touches the left hand;
• stay 20 seconds in this position;
• repeat twice on both sides.
4. Pulling both legs
• lying on your back, bend your left leg;
• put the lower part of the leg (right) on the thigh (left);
• right knee at a right angle looks to the side;
• gently and slowly pull the left leg towards the head;
• at the end point, hold the body for 30 seconds;
• switch legs, repeat.
5. Lunge
• get down on your right knee;
• put your left leg in front, bent at the knee;
• hold the position shown in the figure for 30 seconds;
• repeat, switching legs.
6. Lying stretch
• lie on your right side;
• bend your left leg;
• grab the ankle with your left hand;
• gently pull the left leg with your hand, tensing the muscles of the left thigh;
• do not arch the spine too much;
• linger for 30 seconds;
• move to left side, repeat.
7. Stretching with table
• stand near the table at arm's length;
• tilt the body forward, slightly bending your knees to touch the edge of the table with your hands;
• keep your head at shoulder level, stretch your arms;
• stay in this position for ten seconds;
• stand up and do a couple of side bends.
It is possible to prevent back pain caused by bad posture while sitting. However, estet-portal.com calls for doing everything possible to avoid their appearance. The health of your spine depends on a number of factors, most of which you can control.
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