Table of Contents
Main causes
Back pain has different origins and nature depending on the personal data, previous conditions, injuries, gender, metabolic and hormonal conditions and also depending on the way in which stress is managed. For example, before the menstrual cycle some women may experience joint or spine pain and for this it is essential to move, eat well and reduce the habits that create a tendency to inflammation in the body. Sometimes, regardless of gender, the too sedentary life predisposes to constant dull pain in the spine in the lower area. Other causes include muscle or tendon problems, hernias, arthritis, osteoporosis or osteopenia (aspects closely linked to metabolic and hormonal trends). If pain arises after exertion, muscle management may not support physical work properly due to postural imbalances.
Thepsychological aspect and psychosomatic. Tensions of a mental or psychological nature are often discharged through the body and manifest in pain or stiffening. The back represents our backbone and a pain in the pelvis could identify a sensation such as “not standing”, “not making it”. The pelvis and the lumbar spine concern our economic, emotional and physical resources, as other parts of the back concern other psychological aspects and are connected to internal organs. When the diaphragm works poorly, pain in the back may be felt. When you feel too much weight, the cervical spine may suffer and experience soreness.
5 exercises
Let’s see together 5 exercises to prevent and combat back pain, keep the spine muscles toned and prepare them for movement correctly:
Cat / cow
From the quadruped position, inhale by extending the spine in an arc shape and look forward as your butt rises upward. Exhale take the opposite shape, letting go of the head down and pushing the pubic bone forward through the activation of the abdominal muscles. Perform with a long, deep breath and keep the buttocks active as well. A tip: in the quadruped position the wrists should be just below the shoulders, in line, as well as the hips in line above the knees. Great exercise to cool down and reinforce the column.
Bridge for buttocks
From the lying position the feet are on the mat close to the buttocks and the legs are spread apart like the shoulders. Inhaling, the hips are pulled upwards and exhaling the spine is articulated downwards again, vertebra by vertebra, taking care to place the sacrum as the last segment of the vertebral column. You go down with a slow and deep exhalation and you go up with a firm inhalation. Keep the buttocks active throughout the exercise and do not rise too high to avoid arching the spine and creating lower back pain. The weight is mainly on the heels when the hips are upwards. Magnificent exercise for reinforce the entire rear chain.
Extension of the rear chain
On the ground, lying on your back, bring your knees to your chest and grab your thighs under your knees. Swing them towards the chest going to inhale when they move away and to exhale when they approach the body. Feel the activation of the abdominal area clearly in the exhalation phase. Exercise has the great benefit of relax the entire rear chain.
Relaxation of the spine
From the sitting position on a chair with legs apart and back straight, it is unrolled downwards gently and exhaling, the torso is bent forward. Breathing in, slowly return to the starting position. Repeat at least 5 times. This exercise has a relaxed and decontracting function, as long as you really leave your whole body soft as you go down, without forcing.
Rest position and abdominal activation
The buttocks are resting on the heels, the knees bent. With each inhalation, the front of the thighs are deliberately pressed. As you exhale, you bring your arms forward and try as much as possible to lengthen the column vhertebral. It is a rest position which, if kept active through breathing, has a real decontracting and anti-fatigue power.
Finally, we remind you that even the step and a walk performed in a conscious way and with the right breathing are excellent forms of training to keep the body active and give well-being to the spine, with some fundamental precautions: that you use good shoes and suitable for your own. foot, that they do not carry loads on the back and that the foot performs all its roll feeling that the force comes from the square of the loins and from the lower back. All crowned by a breathing long and deep while walking possibly not on asphalt but in nature.
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