Exercises to prevent back pain

---

Extract from the article: Back pain affects thousands of Togolese people. The causes include stress, a sedentary lifestyle, weight gain, and age. The WHO estimates that 80% of the world's population suffers from this problem at some point in their lives. Here are some reg...

---

Back pain affects thousands of Togolese people. The causes include stress, a sedentary lifestyle, weight gain, and age. The WHO estimates that 80% of the world's population suffers from this problem at some point in their lives. Here are some regular physical exercises that can help relieve this pain and keep you in good shape.

Muscle mass must be strengthened to limit the risk of low back pain, but this should be done gently, with simple, very gentle exercises without tension. To prevent back pain, exercises should focus on releasing tension in the muscles of the spine, around the shoulder blades and pelvis, and optimizing the mobility of the rib cage. Lie flat on a mat, arms alongside your body, feet flat on the floor, and knees bent toward the ceiling. Take a minute or two to identify the parts of your body that are firmly anchored to the floor and those that are slightly raised. Then do each series of exercises. Don't count them, but keep going until the movement becomes easier to perform, pleasant, and flexible.

For back pain

Embrace yourself with both arms and gently rock yourself from side to side, allowing your head to roll. Repeat the same exercise, this time turning your head in the opposite direction to the rocking motion. Do a third series of swings, keeping your head straight and still, your eyes fixed on the ceiling.

Increase mobility in your vertebrae and pelvis

Form a triangle with both arms extended toward the ceiling, palms together. Move the triangle to the right and left, with your head following the movement.

Pelvic mobility

Gently rock your pelvis (without lifting your back off the floor) from left to right, then back and forth, and finally in complete circles, first in one direction and then the other. Starting from your buttocks, gently lift your pelvis, vertebra by vertebra (keeping both feet flat on the floor), then return to the starting position in the same way.

Relax

Still lying on your back, with both feet flat on the floor and knees bent toward the ceiling, inhale while pulling your stomach in and exhale while expanding your chest. Then do the opposite. Breathe at your own pace. To finish the series of exercises for back pain, lie on your back again. Be aware of the changes you have noticed since the beginning of the session.

Elom AKAKPO

Source: “Santé Magazine”