Relieve Back Pain

Did you know that 80% of the world’s population has suffered or will suffer from back pain at least once in their life, for a more or less long period?

It may seem surprising, and yet our backs are constantly put to work in everyday life. However, between the days spent in front of the computer, the bad postures that we are used to taking, and the loaded bags that we sometimes carry, we too often forget to take care of him.

Here are some exercises and stretches to relieve back pain as much as possible, but also several tips to prevent it from constantly coming back.

Best Exercises to Relieve Back Pain

Here are the best exercises to relieve back pain, and how to perform them correctly:

1. Cat-Cow Stretch

The cat-cow stretch is a yoga pose that can help relieve tension in your spine and back muscles. This exercise involves moving your spine from a curved position to an arched one. Here’s how to perform the cat-cow stretch:

  • Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  • Inhale and arch your back, lifting your head and tailbone towards the ceiling.
  • Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees.
  • Repeat this movement for a few minutes, inhaling as you arch and exhaling as you round.

2. Child’s Pose

The child’s pose is a relaxing exercise that helps stretch your back and neck muscles. It’s a great exercise to do after the cat-cow stretch. Here’s how to perform the child’s pose:

  • Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  • Lower your hips towards your heels, stretching your arms out in front of you.
  • Rest your forehead on the floor and take a few deep breaths.
  • Hold this pose for a few minutes, focusing on your breath and relaxing your back.

3. Cobra Pose

The cobra pose is a yoga pose that helps stretch your abdominal muscles and lower back. This exercise is great for those who spend a lot of time sitting. Here’s how to perform the cobra pose:

  • Lie on your stomach with your palms flat on the floor next to your shoulders.
  • Slowly lift your head and chest off the floor, keeping your elbows close to your body.
  • Hold this position for a few seconds, then release and lower your body back down to the floor.
  • Repeat this movement for a few minutes, focusing on your breath and relaxing your back.

4. Hip Flexor Stretch

The hip flexor stretch is an exercise that helps release tension in your hips and lower back. This stretch is especially useful for those who sit for long periods. Here’s how to perform the hip flexor stretch:

  • Kneel on one knee, with your other foot flat on the floor in front of you.
  • Slowly move your hips forward, stretching your hip flexor muscles.
  • Hold this position for a few seconds, then release and switch legs.
  • Repeat this movement for a few minutes, focusing on your breath and relaxing your back.

5. Hamstring Stretch

The hamstring stretch is an exercise that helps release tension in your hamstrings and lower back. This exercise is especially useful for those who spend a lot of time sitting. Here’s how to perform the hamstring stretch:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift one leg and straighten it out in front of you, keeping your foot flexed.
  • Slowly move your leg towards your chest, stretching your hamstring muscles.
  • Hold this position for a few seconds, then release and switch legs.
  • Repeat this movement for a few minutes, focusing on your breath and relaxing your back.
What Is the Fastest Way to Relieve Back Pain

How to avoid back pain?

Now that you know how to stretch your back to relieve pain, you also need to know how to make sure the pain does not appear! However, a large number of reasons can cause pain.

Here are some tips to avoid it. Try to follow them all to significantly reduce the frequency of your back pain.

Exercise

Yes, sport also has a direct impact on back pain. Indeed, inactivity could increase your chances of suffering from back pain. Physical activity, on the other hand, will allow you to strengthen your muscles, which will then be able to better hold and protect your back.

And there’s no need to become a real athlete either: 30 minutes of walking a day will be enough to ward off back pain as much as possible. But you can also indulge in Schwimmen (by favoring the back crawl, the best swimming to fight back pain) or even Krafttraining.

Adopt the Right Postures

Back pain often comes from the postures that we take, and we have to admit it: we often hold ourselves badly! Here are some habits to adopt to keep you better.

Standing, remember not to arch your back. Keep your shoulders straight and your neck vertical. Do not stick out your belly or buttocks, and make sure that each of your feet bears 50% of your body weight.

Sitting, make sure your thighs are parallel to the ground and put your buttocks well into the chair, so that your back touches the backrest. Don’t tense your shoulders, relax them. Also, be careful to keep your head straight and not lean forward.

This position is perhaps even more difficult to achieve in the office because we often tend to bring our heads toward the screen of our computer. If you work sitting all day, remember to change positions frequently and get up for a few minutes every hour.

Choose a Good Mattress

A good mattress plays a vital role in preventing back pain. It should be firm enough that you won’t sink into it, but not as hard as the ground! The mattress must be able to fit the contour of your shoulders and hips.

If in doubt, do not hesitate to seek advice from the sales staff in the store. And while you’re at it, it would also be good to make sure your pillow actually fits you.

In general, note that it is recommended to change the mattress every 10 years or so.

Do Not Strain Your Back in Your Daily Actions

Many actions in our daily lives put our backs to the test. But that shouldn’t be the case.

For example, when we want to pick up shopping bags that are on the floor, we usually do so by bending our backs. Instead, it is better to squat. But if you prefer to keep your legs straight, remember to tighten your abs when you stand up, so as not to put all the weight on your back. This also applies when carrying or lifting an object.

De-stress

Stress is extremely bad for our bodies. It makes us tense and the tension reflects on our muscles. So try to de-stress as much as possible, starting with sleeping well. Indeed, we all know that fatigue leads to stress!

If that’s not enough, you can try relaxation exercises or yoga. And you, do you often have back pain? What do you do when this happens to you?

Die Quintessenz

If you have back pain, don’t worry – there are ways to make it go away faster. First, figure out why your back hurts, and try things like stretching, moving around, and sitting up straight to fix it. You can also use things like hot or cold packs, massages, or medicine you can buy at the store to help with the pain.

Remember, there are things you can do to keep your back healthy and prevent pain from happening, like staying at a healthy weight, staying active, and sitting properly. By doing these things, you can feel better and enjoy your day-to-day activities without pain.

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