If there are many mornings when you wake up thinking ” my back hurts “, here are some tips and stretches that can help you significantly improve your health and well-being. We encourage you to also pay attention to our online classes to always stay in shape.
1.- Face up stretches
The first of the stretches to combat the happy phrase “my back hurts” is done face up. What we must do is rest our feet on the ground and, at the same time, keep our knees bent. It is about grouping both and always keeping our shoulders flat on the ground.
What we will do is rotate the hip until our knees touch each of the sides of our body. This ideal exercise to repeat five times for each side.
2.- Bring the feet to the chest
The second of the stretches that we want to present to you is the one from feet to chest. Again, we will start lying down, although this time face down. We will support our feet on the ground, and we will keep our knees flexed. Progressively, we will bring one knee to the chest and for this we can help ourselves with our hands.
Once we are in this position, we will try to maintain it for at least fifteen to thirty seconds. We will alternately change legs and repeat ten times with each of them.
3.- With knees and hands resting on the ground
The third of the exercises that we want to present to you to combat back pain will be done with hands and knees on the ground. We will support both parts on the floor, and we will push our abdomen and lower back down, raising the head and also the shoulders.
After having made this movement, we will do it in the opposite direction. Indeed, it is about lifting the lower back, head and abdomen, now taking them upwards. It is advisable to repeat this exercise ten times.
4.- Stretches from the side
Again, for this exercise we will start from the face up position. We will place our feet flat on the ground and our knees bent. What we will do is raise our buttocks a few centimeters, and we will maintain the position at that point for at least five seconds.
After that, we will relax leaning on the ground again. This time, we will squeeze the abdomen, as if we wanted to take it down, towards the ground. In this position, we will remain for several seconds to later relax. We will repeat this exercise ten times.
5.- From a seated position
This last exercise against the “my back hurts” mantra is performed directly on a firm chair or stool. What we will do is place our back straight, trying to join our shoulders back.
We will remain in that position for a few seconds and then return to the normal position. It is advisable to repeat this exercise about ten times.
Tips against back odor
In the event that you repeatedly experience that feeling of “my back hurts”, we would also like to give you some tips to take care of your health in general.
1. Watch your posture at bedtime
First of all, it is essential to monitor the position we have at bedtime. At the same time, we must seek the highest quality in our rest equipment. Get a suitable mattress according to your characteristics and needs. It must be said that, in reference to postures, sleeping on your back is always better. We also suggest placing a pillow under your knees .
2. Also take care of your posture when walking
In addition to paying attention to our posture at bedtime, it is essential to also pay attention to it when walking. We should always try not to slouch when we walk. We can use a vest to correct our posture when we walk, or pay special attention to keeping our heads up and our backs straight.
3. Bend the knees to take weight
Another of the tips that you should apply is to bend your knees when picking up weight. With this, we will avoid overloading our back, making the effort with our legs instead. At the same time, always watch that the back is straight throughout the movement.
4. Keep excess weight at bay
Another cause that explains back pain is being overweight. By having it, we greatly overload the effort of our back: for this reason, it is advisable to always stay within the weight indicated for our age and our complexion. In the case of pregnant women, a girdle against discomfort is a good option.
5. Consult with a specialist
It is essential to consult your doctor or a specialist who can help you combat your back pain.