By Audrey Lafond and Fleur Denis, osteopaths at Vitality Center
We often complain about back pain - so much so that it can become a great cause for unhappiness. The medical world knows more commonly as 'lower back pain", but there are some simple things you can take to help you avoid it. Read on to find out what exercises to do to help you move properly - or what to do if your back is starts aching.
The most important thing to avoid back pain is to have a daily routine if possible. Keep moving regularly and working different muscle groups because if your body stays active, your back will be the same.
Here are three essential exercises:
1. Thorax Stretch*
Aim: stretching the thoracic cage and the large back muscles.
Action: Stand up facing a wall (or failing that, a washing machine) then bend forward at the hips and press torso downward until you reach a 90° (maximum) angle with your pelvis to the wall. Place your hands flat on the wall and stretch your spinal column starting with the base of the back and going up to the neck. The key here is not to push the arms but to breathe in deeply and inflate the tummy and the thorax. The breathe out and empty the tummy and the thorax through the nose too.
2. Hamstring Stretch*
Aim: Stretch the hamstrings (the group of muscles at the back of the upper leg) and avoid tension in the lower back.
Action: Sit on the floor with one leg stretched out and the other folded
Gently bend forward starting with the head, then the shoulders and finish with the lower back.
Do this exercise using the same breathing technique above. Be sure not to pull on your arms or back during the exercise. All movement should be gentle with continuous breathing.
Variation : Lie on the floor with legs at 90° facing you up against the wall. Keep your back flat on the floor and breathe the same way as the exercise above.
3. Buttock and Glutes Stretch
Aim: stretch the glutes and the buttocks to avoid sciatica nerve injuries.
Action: Lie on the floor and bend both knees. Cross 1 leg over the other so your ankle is on the opposite knee. Place your hands on the bent knee. Stretch your glutes by bringing the leg on the floor towards your thorax until you feel a stretch in your buttock. Hold for 30 secs then release. Repeat three times on each side.
