What exercises to do to avoid back problems

Back pain is one of the most common ailments when entering the world of the gym and physical activity. Any incorrect movement in the area could cause serious injury to the lower back, one of the most sensitive areas of the body. Pain can appear for many reasons, such as an excessively sedentary lifestyle, poor movement or remaining in the same position for many hours. Therefore it is essential to know some of them exercises to stretch the back.

Stretching the back not only generates a feeling of relief and pleasure in the body, but also allows the muscles to return to their usual flexibility after a workout. workout routine. They can be performed before or after any routine, as well as before going to sleep to avoid possible injuries and sleep better at night.

According to data published by the National Institute of Neurological Diseases and Stroke and disseminated by the site specializing in personal well-being “Mejor con Salud”, it specifies that back problems are one of the most common reasons why people assist the doctor due to inconvenience.

“Nowadays, pain in this area of ​​the body has become normal for many and, sometimes, the necessary measures are not taken to improve this condition. If you are unable to stand or sit and if you bend your body in after you avoid “pulls” characteristic of this condition, we recommend carrying out a stretching routine”, adds the portal.

In this sense, the Mayo Clinic portal “Mayo Clinic” recommends repeating the exercises a few times, then increase the number of repetitions based on the tolerance each person has. It is important to note that the technique and correct execution of the exercise will be crucial to seeing medium-term results, as well as avoiding serious injuries in the area.

“If you are starting an exercise program due to persistent back pain or after a back injury, consult a physiotherapist or another member of the healthcare team, activities that are safe for you. Exercise often helps relieve back pain and prevent future discomfort,” they explain.

Back stretching exercises

The portal “Mejor con Salud” has compiled a list of the “best stretching exercises for the back”. In detail, each of them:

• Hamstring stretch: The hamstring is a group of muscles that runs from the buttocks to the back of the thigh.
• Knees to chest: This movement helps relax your hips and lower back. If you can’t lift your knee very high, don’t apply too much pressure. The idea is to increase strength little by little.
• cat stretching: It is called this because it emulates the posture of felines when they stretch or get up from a nap. It is a very popular posture in yoga and promotes spinal flexibility.
• Spinal Stretch: This is one of the easiest postures to perform, as it does not require much effort. If done correctly, you will notice almost instant relief in your back muscles.