The biggest part of the population suffered or has suffered from back pain at least once. Apart from going to the doctor and find a good physical therapist who can help you with the right program to heal your spine, you can also do these exercises that will help you solve this problem. [Related topic: lumbar spine physical therapy Fairfield, CT]
Back pain is a symptomatology that any of us might have suffered at least once, caused mainly by bad postures when we sit or other times, even when we walk. As well as the 80% of the western world, most of the sedentary population suffers from these issues at least once; some of this people even suffer chronically from that issue on a daily basis. As a general rule, the remedy for relieving this back pain is to practice a series of soft movements to help us get better.
The Mayo clinic is one of the most prestigious clinics in all the US, considered for many as the first of the country and pioneer in the treatment of many conditions. They recommend a series of stretching and strengthening exercises that relieve and make our backs stronger. These are simple exercises that we can do at home and in which we won’t spend more than a couple of minutes.
If you have the time, it will be good if you do these exercises in the morning after waking up and at night before sleeping.
Knees to the Chest
Lying face up with your feet on the ground and your knees bent, move your knee trying to reach your chest with it, you can help yourself using your hands. Stay in position for 15 seconds and change leg. Repeat this at least 10 times with each leg.
Feet to the Chest
Pretty similar to the past exercise, but this time you won’t alternate your legs, this time you will try to reach your chest with your knees with both legs at the same time.
Lying Face up
With your feet on the ground and your knees bent, put both legs together, as a block, maintaining your shoulders always on the floor, twist your hips to touch the floor in the left or right side of your body. Repeat this exercise five times for each side.
Still in the same position, lying face up on the ground with your knees bent, but now you elevate your glutes from the ground and maintain for five seconds. You relax lying again completely on the ground and you squeeze your abs. Maintain the position for a couple of seconds, to initiate again a new complete movement, repeat the exercise at least 8 times, you can increase the repetitions depending on your physical state.
On your Knees
Putting your hands on the ground, as a 4 legged animal, push your abs and lumbar vertebrae towards the floor, while you rise up your head and shoulders. After that, do the opposite movement, elevate your abs and lumbar vertebrae and bring back your head and shoulders. Repeat this exercise at least 8 times