Back pain or lumbar pain are very common and there are different methods to defeat them, also depending on the origin of the pain.
In case there are no particular problems, which require specific medical care, physical exercise helps considerably to calm this malaise. According to a recent study, the most suitable disciplines would be those that combine body and chin training, such as yoga, tai chi and qi gong.
or sitting for many consecutive hours, assuming the wrong posture at the PC, holding heavy bags, wearing the wrong shoes and abruptly lifting heavy objects.
In addition to the pain itself, the impact on the quality of life of those who suffer from it can be profound. Especially if it becomes chronic, it can limit the ability to work, move, interact socially and lead a rich and fulfilling life.
To prevent, or alleviate if they are already present, pain in every area of the back, from the nape to the sacrum area, passing through the spine, daily movement is essential. The choice of physical activity is subjective and varied. from walking to cycling, to swimming.
To avoid back pain, it is also important to maintain correct posture while sitting.
For this, you can also do some Pilates exercises.
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Specifically, the most suitable would be Yoga; Tai Chi, which includes delicate physical exercises and stretches to be performed in a path of concentration; and Qi Qong, a Chinese meditation therapy focused on becoming aware of one's body during slow and repetitive movements.
“Back pain is a serious health problem that goes far beyond the body and often contributes to forms of emotional distress, depression and anxiety, as well as sleep problems. - comments JuYoung Park, one of the researchers who carried out the study - What we found is that disciplines of this type help to decrease pain in the lower back, reduce pain-related disability and improve functional skills. Furthermore, on a psychological level, people who suffer from chronic pain often also develop anguish, anxiety, fear and depression, and having experiences of mind-body movement can help them overcome these negative mental states ».
, strengthening the trunk, a fundamental condition for a healthy back.
Equally important is the flexibility of the spine, which can also be improved in this case by practicing the oriental discipline consistently.
Beginners are advised to start slowly, doing basic yoga poses, and then gradually increase the intensity.
The same tips apply if you decide to practice tai chi.
Other types of Yoga that train different muscles are Sup Yoga or Hot Yoga.
Pending a possible reopening of gyms and swimming pools in spring 2021, it is also useful to practice these activities.
Exercise 1
- From a supine position, bend your legs, placing your feet hip-width apart and extend your arms along your body, with your palms on the ground.
- Lift the soles of your feet and as you inhale raise the spine slowly, until your back is completely upright and perpendicular to the ground.
- As you exhale, slowly return to the starting position.
- Repeat the sequence of movements for 5 or 6 times.
This exercise relieves tension in the back at the nape of the neck and shoulders. In addition, it stretches the pectoral muscles, strengthens the muscles of the lower back and those of the pelvic floor.
Exercise 2
- Lie down on all fours, with your arms straight and in line with your shoulders and knees perpendicular to your hips.
- Make sure the weight is evenly distributed across the palms.
- As you exhale, arch your back and bend your head towards your center of gravity, so that you are looking at your navel.
- Inhale and repeat the opposite movement, stretching your back as much as possible but avoiding arching it.
- Look upwards at the same time.
- Repeat the sequence of movements for 5 or 6 times.
This exercise improves the mobility of the spine and relieves tension. It also stimulates the blood supply to the back muscles.
Exercise 3
- Starting with feet and hands on the ground and arms and legs extended (dog position), move your feet towards your hands as much as possible.
- At this stage the upper body should be bent forward, while the head relaxed down.
- Cross your hands behind your back and straighten them with your head tilted forward.
- If you are more comfortable, you can flex your legs slightly.
- Hold the position for a few seconds and return to the starting position.
This exercise stretches the entire back and relieves tension in the shoulder area.
Arching back exercises are also helpful.
These exercises can also be helpful for sciatica in pregnancy.
Chin bending exercises for neck pain are also helpful.
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