7 Exercises To Get Rid Of Back Pain

After a period of rest, it is important to start exercising and strengthen the area in order to prevent back pain. intensifies.

Back pain is not a disorder in itself, but rather a symptomatology derived from poor posture , physical strain or illness.

The intensity of this pain can vary from mild to severe and in extreme cases it requires medical intervention.

The sedentary lifestyle adopted by millions of people around the world is one of the main causes of the increase in recurrent back pain.

Lack of movement and muscle stretching gives rise to a chronic problem, which can affect a person’s quality of life, if not controlled in time.

Although there are currently many medications and relaxants that can alleviate pain, exercise is the best therapy for back pain effectively.

It is advisable to practice the following movements frequently to strengthen the back muscles and relieve pain.

Warning ! Each exercise should be followed exactly as poor posture can make the problem worse.

1. Elevation of the leg

This exercise can be done in different ways. but in this case, it involves adopting a lying position with the knee bent and the other leg elevated.

How to do ?

• Lie on your back, bend the right leg and slowly raise the left leg.
• Catch the raised leg with both hands behind the knee and make sure to hold the same position for at least 30 seconds. 
• Repeat this exercise 2 times with each leg.

2. Knee to chest

Do the same as in the previous exercise but instead of lifting the leg, bend it towards the chest.

How to do ?

• Lie on your back with your knees bent and your feet resting on the floor.
• Then gently lift the knee to the chest and, supporting it with both hands, hold the position for 15-20 seconds.
• Slowly lower the leg and do the same with the other leg.

3. Both knees to the chest

Start the same way as in the previous exercise, but bring both knees at the same time towards the chest. 

How to do ?

• On the back and with the legs bent, bring both legs towards the chest.
• Support the knees with the hands entwined and hold them there for 15 or 20 seconds.

4. The inclination of the pelvis

Raising or tilting the pelvis is a fairly popular exercise that can strengthen the back, but also tone the buttocks and abdomen.

How do I do it ?

• Lying on your back, with your feet on the ground and your knees bent, lift your buttocks and pelvis a few centimeters.
• Hold this position for 5 to 10 seconds, without stopping contracting the abdomen.
• Then relax your body and do another set of 10 reps.

5. Iskiotibial stretches

This exercise helps relieve tension in the back and allows you to exercise your legs, knees and hips. 

What to do ?

Sit with your trunk straight and your legs stretched out on the floor.

• Next, stretch the arms forward and gently lower the core onto the legs, trying to touch the tiptoes with the hands, but without bending the knees.
• Hold this position for 15 seconds, rest and repeat the exercise.

6. Hip flexions

As the name suggests, it is a movement that helps to work the hips, especially if you want to tone them.

This exercise also has a positive effect on the lower back, which is the area where the most tension is accumulated.

What to do ?

• Put the left foot in front of the other, with the knee bent forward, while stretching the right leg backwards and keeping it straight.
• Bend the trunk forward so that the left knee is in contact with the crease in the armpit and then return to the initial position to do the movement with the legs interchanged.

7. In a squatting position

It is a movement similar to the flexions but in this case, the ideal is to lower the buttocks more, as if you wanted to touch the ground with it.

What to do ?

• Get into a standing position with your feet shoulder-width apart and your core straight.
• Then bend the knees and lower the buttocks towards the floor.
• Return to the initial position and do a minimum of 3 sets of 10 repetitions.