This section of the blog deals with different pains felt during sport, especially in the back. But you will also find advice to prevent these ailments and to improve your posture.
Many people suffer from chronic back pain, especially in the 5 lumbar vertebrae. In fact, it is estimated to affect 80% of the population. It is therefore not surprising that many Internet users are looking for back pain exercises . And if that's your case, you're right. There are many exercises and positions that can relieve back pain.
Table of Contents
Our articles on back pain and posture
Before you read on, here are some other topics from the blog to help you relieve your back or improve your posture:
- Bad back posture: 21 things to know to correct it
- Inversion table review: Benefits for the back
- 9 golden rules for training at home without back pain
- Percko T-shirt Reviews and tests 2022 (complete buying guide)
- How can a field of flowers relieve pain? 👌
- 10 exercises to correct lumbar hyperlordosis
- Scoliosis exercise: 3 rules to correct the back at home
You will find the complete list of articles on the site at this page.
Why do you have back pain?
Of course, it is impossible to list all the causes of back pain, but the most common are:
1. Unsuitable working position
This is true in many static jobs where employees work in an awkward position. But in physical professions such as masonry or construction, the bodies are also often solicited in the wrong way. Often, workers bend down by bending their lower back rather than using their legs. And the list of bad postures is long.
But for those who sit all day, the situation is no better. And this is also true for teleworking. As noted by the physiotherapist Robin McKenzie, a world famous back specialist, most seats are made for kill our back. The main reason for this is that the seats do not respect the natural curvature of the lower back called lordosis.
2. Sedentary lifestyle and back problems
Often, people suffer from back pain because their muscles, ligaments and joints are not used enough on a daily basis. As a result, they tire very quickly. Conversely, regular physical activity with an adapted exercise program allows the back muscles and tendons to be stronger and support the spine in daily activities.
So the muscle building reduces the risk of pain.
But when you're in a static position, treat your back pain also goes through different habits such as:
- the adoption of an ergonomic working position (seated standing desk for example)
- wearing a lumbar belt or a posture corrector
- the use of a massage chair (it's so good!)
- breaks to do some exercises every hour
Specific stretching exercises for the psoas muscle and the sciatic nerve are particularly beneficial when you spend hours in a standing or sitting position.
3. Overweight and obesity strain the back
Unfortunately, our sedentary lifestyle and industrial diets promote weight gain. In addition, the poor physical condition linked to being overweight generates health problems. According to the World Health Organization (WHO), 39% of adults aged 18 and over were overweight in 2016 and 13% were obese.
Today, we know the link between extra pounds and cardiovascular disease, type 2 diabetes and certain cancers. But there is less talk about an important problem that disrupts the daily life of those who have too much body fat, namely low back pain.
Because we must not forget that a prominent belly exerts a considerable tension on the bottom of the spine. In addition, moving a large body weight puts a lot of strain on muscles, tendons and joints.
In the end it's a real vicious circle. A poor diet and lack of physical activity promote extra pounds. These 2 phenomena make you adopt a bad position which generates pain.
Over time, your body accumulates problems and you find it increasingly difficult to recover a good physical condition. Not to mention that the lack of exercise and the pressure related to weight prevent the intervertebral discs from receiving the nutrients they need.
It can get very complicated...
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How to relieve back pain
By reading the previous paragraphs, you will have understood that the relief of back problems goes primarily through:
- Weight loss if you have too much body fat. To achieve this, you must apply the many tips in the Weight Loss section of this blog.
- Exercises adapted to relieve the back. Then, you can also follow a regular back muscle training program to stop suffering.
NOTE : You may also have back pain due to a particular pathology and not just a simple posture problem. If this is your case or if the exercises presented in the following section do not provide relief, please consult your doctor or a specialist.
8 Effective Back Pain Exercises
The lower back pain relief moves in this how-to guide are listed in the order you should do them.
Here is the complete video to relieve back pain in just 6 minutes:
Here are the 8 exercises against back pain that will notably reduce pain in the square of the loins:
1. Relieve the lower back by sticking them to the ground
It is a very simple exercise. Just come and press your lower back to the ground by tilting your pelvis forward several times. It's a bit like trying to smash something to the ground.
This movement can hurt a little if your backbone is very tense, as is often the case when you work seated for many hours. But you will quickly feel a relaxation of the lower back and relief.
2. Lumbar flexion leg by leg
This exercise is designed to gently relieve back pain in the lumbar muscles. Very easy to do, you have to bring the leg back to the bust by blowing and pressing lightly with the hands resting on the raised knee. However, keep the foot slightly in the air, not crushed on the buttocks.
Hold for 30 seconds if possible then slowly lower your foot to the floor. The opposite foot stays on the ground until you switch legs.
3. 2 leg lumbar flexion
To reduce lower back pain, this exercise must be part of your arsenal. But only if other exercises are done before and after. I don't find it to be as effective if you do it alone. However, your experience may be different.
Like the previous ones, avoid sudden movements and slowly return to the starting position. Similarly, do not put your feet on your buttocks, but keep them a little in the air.
4. The bridge or Hip bridge
An excellent exercise for the buttocks, the hamstrings (back of the thighs) and the musculation of the square of the loins. When you are on top, your body should be as straight as possible between the neck and the knees.
If you do it like in the video with a slow descent to the starting position, it will go a long way in reducing back pain. You can also hold the high position for 10 seconds by contracting the glutes during the last repetition.
5. Kneeling back stretch to relieve back pain
This position, which resembles a prayer or an incantation, is extremely effective. The effect is almost the same as hanging on a pull-up bar.
But for the effect to be maximum, you must stretch your back as much as possible, trying to go as far as possible using the strength of your fingers as in the video. As if you wanted to lengthen your upper body.
No need for superpowers for this position. It works the buttocks, hamstrings, erector spinae muscles in the lower back as well as the trapezius muscles.
Just lie flat on your stomach, arms outstretched as if you wanted to take off. Raise your arms and feet at the same time. Hold the position for 20 to 30 seconds.
7. Salute to the sun for herniated discs
If you know me a little, you know how much I love this yoga position for the lower back. Indeed, it is thanks to the world specialist of the back Robin McKenzie that I discovered it at the time when I suffered horribly from a herniated disc L5-S1. I had gotten to the point of not being able to walk, but this exercise cured me in no time.
Try it, trying to keep the pelvis glued to the ground if possible. But do not go up to the maximum if you feel a strong pain in your lower back. In this case, stay lower, for example by resting on your elbows.
Come back down slowly and repeat several times, staying at the top for at least 5 seconds. You will also notice that this exercise stretches your abdominal muscles.
8. Sciatic Nerve Stretch
I wanted to add this one among the back pain exercises, even if the cause is elsewhere. In reality, the sciatic nerves often hurt lower down, in the buttocks and in the legs. However, the pain can radiate down the back, to the lower nerves.
As has often happened to me in the past and the position presented by the Canadian coach Paul Rousseau has always relieved me, I present to you his explanatory video:
Conclusion on back pain exercises
You may be surprised at how effective these 8 stretches and stretches for back pain are. It's a real injury prevention program. In addition, you can follow it very easily at home and the movements do not require any special equipment.
However, a large yoga or weight mat like the ones I use on a daily basis will be a real plus for those practical exercises.
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Please let me know what you think by sending me a message at email@example.com
Also tell me how these exercises relieved your back, and especially your lower back.
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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API