Back pain is a common problem that can be very debilitating in your daily life. Fortunately, there are many simple exercises that can help relieve pain and strengthen your back. In this article, we will show you the best exercises to practice regularly to take care of your back and reduce pain.
The importance of a good warm-up
Before starting the exercises, it is essential to warm up properly to prepare the muscles and joints. A 5-10 minute warm-up gradually increases body temperature and improves blood circulation. For example, you can do a brisk walk on the spot or some rotational movements of the pelvis and shoulders.
To help you warm up properly, you can use a yoga mat. The mat will provide you with good support and comfort for your exercises.
Yoga mat with posture guide
Gentle stretching to relieve tension
Gentle stretches are great for relaxing back muscles and relieving built-up tension. Here are some simple stretches to practice daily:
- The cat stretch: on all fours, round your back by tucking your chin in, then arch your back by raising your head. Alternate between the two positions.
- Seated twist: sitting cross-legged, gently turn your torso from one side to the other while keeping your pelvis fixed.
- Hamstring stretch: Lying on your back, raise one straight leg toward the ceiling, holding it with your hands.
To help you perform these stretches properly, a comfortable yoga mat is essential. Here is an excellent non-slip model:
Non-slip and silent gym mat
Targeted muscle strengthening
To get lasting relief from back pain, it is important to strengthen the deep muscles that support the spine. Here are some effective exercises to practice regularly:
The board
The plank is a great exercise to strengthen your abs and back muscles. Position yourself on your forearms and toes, keeping your body well aligned. Hold the position for 30 seconds to 1 minute.
The gluteal bridge
Lying on your back, bend your knees and lift your pelvis off the ground by contracting your glutes. Hold the position for a few seconds then lower yourself gently. Repeat 10 to 15 times.
The dog bird
On all fours, extend your right leg back and your left arm forward. Hold the balance for a few seconds, then switch sides. Repeat 10 times on each side.
To perform these exercises comfortably, a good fitness mat is essential. Here is an ideal versatile model:
Versatile gym mat for all your exercises
Accessories to relieve back pain
In addition to exercises, certain accessories can help you relieve back pain on a daily basis:
The gym ball
Sitting on a gym ball at the office or at home helps maintain dynamic posture and relieve back tension. Start with short periods and gradually increase the duration.
The lumbar cushion
A lumbar cushion placed in the hollow of your back when you are sitting provides additional support and relieves pain. There are models for the car, the office or the sofa.
The massage roller
The massage roller effectively relaxes the back muscles by applying pressure to painful areas. Here is an excellent model:
Roller set for effective back and leg massage
The importance of regular physical activity
To prevent and relieve back pain in the long term, regular physical activity is essential. Walking, swimming or cycling are excellent options that gently work the back muscles. Aim for at least 30 minutes of activity 3 to 4 times a week.
To motivate yourself to move regularly, why not equip yourself with a pedometer? This accessory will allow you to track your daily activity:
Classic pedometer to track your daily activity
Conclusion
Back pain can be very disabling, but there are many solutions to relieve it effectively. By regularly practicing the exercises presented in this article and by adopting regular physical activity, you can considerably improve your daily comfort. Do not hesitate to consult a health professional if the pain persists despite these tips.
Equip yourself with suitable equipment to comfortably practice your exercises. A good yoga or fitness mat will be your ally in taking care of your back on a daily basis.
