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Health
Karolina Grabowska Photo: Pexels
Expressive image
Back pain is a very common problem that affects most people at some point in their life. But making a few changes to your physical condition can help protect you from painful lower back pain.
Back pain can be annoying and frustrating, but it gets better on its own within a few weeks or months. Most of the time, your back pain won’t be caused by anything serious and should get better over time.
Poor posture can disrupt the delicate balance of weight on the spine, weakening individual tissues and causing back pain.
The best way to correct poor posture is to strengthen your back muscles, according to Chiara Piketty, head of FLYLDN Pilates.
Sagging is the most common cause of poor posture, while lying in bed on your stomach can also cause back pain.
Leaning forward or lifting heavy objects without bending the knees has been associated with back pain, but specific exercises can reduce the risk of developing back pain in the future. And you should speak to a doctor before starting any of them.
Wall angel
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Piketty told Express.co.uk: “Stand with your back against the wall with your wrists, elbows, head, shoulders, back and heel in contact with the wall. Slowly raise your hands until are above your head, so lower your hands until they are shoulder level. Make sure they stay on the wall and repeat five to ten times. “
A starfish went through the door
“When you walk through a door with your arms outstretched, press your hands against the door frame so it’s just below shoulder height,” says Piketty. “This exercise will make you feel responsible for your posture and is a great extension of the chest muscles, which contract when you bend forward.”
Extension of the twisted spine
Kiara advises: “Lie down and bring your knees up to your chest, then let them rest on one side of the mat. Press both shoulders onto the mat and away from your ears. Turn your head away for a complete twist of the spine. This is a great stretch of the lower back which is compressed after sitting for long hours. “
Open the chest
Kiara said: “You should sit upright with your arms straight in front of you, inhale and pull your arms out and towards your back. Take a deep breath and feel your chest and shoulders open. Press on your shoulder blades and then repeat what you did. “
Source: Express
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