Back or spine pain is common, especially for people with poor postural habits or who do not strengthen the muscles in the region, and they can come on gradually, hurting a little at first and increasing over time, or they can come suddenly. , that is, when they come hard and suddenly.
If you're experiencing this discomfort, keep reading to check out some stretches to relieve back pain.
7 stretches for back pain
stretch your neck
Tilt your head to the side and hold one hand forcing the stretch. The other arm should be extended by the side of the body.
Stretch your head down
Interlace both hands and place them at the back of your head, then push your head forward slightly and keep your spine straight to feel your back stretching.
cat stretch
Get on all fours on the floor and try to put your chin on your chest, forcing your spine up and stay in this position for a few moments.
sit on your feet
Get on your knees, sit on your heels and then stretch your hands forward, trying to bring your torso as close to the floor as possible.
stretch the sides
Sit with your legs bent, raise one of your arms and pull it to the opposite position, stretching the side of your body. Remain in the position for twenty seconds and repeat the procedure on the other side.
touch the ground
Bring both legs together and bend your body forward keeping your knees straight. The purpose is to touch the floor, but if you can't, stretch as far as your body can handle.
twist your back
Sit on the floor, place one hand next to your butt, bend one of your legs and lean your body back.
Why do we feel back pain?
Back or spine pain can arise for various reasons such as stress, poor posture, lack of muscle strengthening, lifting weights improperly, among others. But it can also be caused by more serious pathologies such as herniated discs, kidney stones, endometriosis, pancreas diseases and many other issues, so if the pain is very strong or persists for more than a few days, it is important to look for a general practitioner. to make the assessment and indicate the correct treatment.
Like other problems, back pain can arise from an unresolved emotional issue. In body language, back pain means a possible family disharmony that lasts generations and causes discomfort or it can also symbolize the dilemmas of adult life that we are unable to deal with.
Although there are many issues that cause pain in the spine region, luckily there are some habits that can help us avoid it. Check it out below!
Habits that help prevent back pain
The first step is to look for a specialist doctor to identify the origin of the pain, because some pathologies need more delicate treatments. Knowing this and following medical advice, try the following habits to avoid pain in this region:
Avoid heavy lifting
When facing a very heavy object, avoid lifting it yourself. If there is no one else to help at the moment, look for ways to move it without hurting your back.
keep a good posture
Whether at work or in the study environment, pay attention to how your spine and legs are doing. The spine needs to be straight and the legs need to be aligned and with the feet touching the floor. If you can't reach the floor with your feet, look for foot support equipment.
Stretch regularly
Stretching can be done even without pain! Set aside time in your routine or a few moments throughout the day to stretch your arms, legs and spine, in addition to the good feeling, this also prevents pain from arising.
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Strengthen the musculature
Here you have to be careful, because gaining muscle does not mean that you have strengthened the muscles correctly. To avoid pain, modalities such as Pilates, for example, are the most suitable, but consult your doctor to find out which is the best modality for you to practice.
Avoid stress
Stress causes tension in the body, which increases the chances of feeling pain and not just in the back. Look for ways to adjust your routine or add moments of rest and relaxation to stay more relaxed.
take a light walk
Light walking is beneficial for the whole body, including preventing back pain. Walking for 30 minutes, 3 times a week is enough to feel the benefits.
Try holistic therapies
Holistic therapies see the human being as an integral being, that is, they believe that in order to have a healthy body, we need to have a healthy mind and spirits too, so trying some techniques such as reiki, chakra alignment and even chiropractic can help in back pain cure.
With increasingly busy routines and jobs where we need to spend hours sitting, it is common for our body to complain, because it was made to move, but with care, organization and wisdom, we managed to insert some practices into our routine to avoid and alleviate the pain we feel. When we want to improve the quality of life, we realize that a few minutes of the day dedicated to the practice of exercises and stretching does not interfere with the routine, on the contrary, it helps to make the days lighter.
