Do you suffer from back pain? You are not alone! Back pain affects a large part of the population in France today, with nearly 80% of French people suffering from back pain at least once in their life, according to Health Insurance. Increasing sedentary lifestyles and poor postures adopted on a daily basis are often responsible for your back pain. To help you, we have selected 7 exercises for back pain by an osteopath.
What causes back pain?
The causes of back pain are varied, back pain can be linked to muscle tension, reduced joint mobility, and incorrect postures adopted in daily life. Emotional stress and a sedentary lifestyle can also exacerbate the pain. It is important to understand the cause of your back pain in order to effectively treat it. Certain conditions such as arthritis, scoliosis, or a herniated disc can also be the cause of persistent back pain.
The benefits of exercises recommended by an osteopath
The exercises recommended by an osteopath play a vital role in the management and prevention of back pain. Back pain exercises aim to improve your flexibility, strengthen your core muscles, and promote your posture. The exercises suggested by an osteopath help reduce tension and increase blood circulation, thus promoting natural and lasting healing.
Tips before starting exercises for lower back pain
Before you start exercising to relieve your back pain, you should make sure you wear comfortable clothing that allows for optimal freedom of movement. Warm up properly to prepare your body for physical activity, and always listen to your body to avoid injuring yourself by overdoing it. We recommend that you consult a healthcare professional to personalize your exercise program according to your condition and fitness level.
7 Exercises to Relieve Back Pain
Cat/Cow Pose Back Stretch
This yoga exercise combines two fluid movements that alternately bend and arch the spine. It promotes back flexibility and relieves accumulated tension.
-
Instructions: Come into a four-legged position with your hands and knees aligned. Inhale while looking up, then exhale while tucking your chin toward your chest and rounding your back. Repeat this movement for several breaths.
-
Repetition: 10 to 15 times
Seated Hamstring Stretch
Sit with your legs straight out in front of you. Bend forward from your hips, reaching toward your toes. This stretch targets the muscles in the back of your legs, which are often tight in those with back pain.
-
Instructions: Sit with your legs straight out in front of you. Lean forward from the hips and try to reach for your toes while keeping your back straight. Hold for 30 seconds, then release.
-
Repetition: Repeat two to three times
Pelvic bridge
Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your pelvis to form a straight line from your shoulders to your knees. This movement strengthens your back and core muscles.
-
Instructions: Lie on your back with your knees bent and your feet flat on the floor. Slowly lift your pelvis to form a straight line from your shoulders to your knees. Hold for 10 seconds, then release.
-
Repetition: Repeat ten times
Knee Rotation for Lower Back
Lying on your back with your knees bent, let your legs fall to one side and then the other in a gentle twisting motion. This exercise improves lower back flexibility and relieves tension.
-
Instructions: Lying on your back with your knees bent, let your legs fall to one side and then the other, keeping your shoulders flat on the floor. Repeat several times on each side.
-
Repetition: 10 to 15 times
Psoas Stretch
In a lunge position, gently push your hips forward while keeping your back straight. This movement stretches the psoas muscle, which is often involved in lower back pain.
-
Instructions: On your knees, step one foot forward, keeping your knee bent at 90 degrees. Shift your weight to your front leg and push your hips forward while keeping your back straight. Hold for 30 seconds, then switch legs.
-
Repetition: Repeat two to three times
Child's Pose Back Stretch
Kneel down, sit back on your heels, then extend your arms forward on the floor, lowering your torso toward the floor. This relaxing position stretches the back and promotes relaxation.
-
Instructions: Kneel and sit back on your heels. Stretch your arms forward on the floor while lowering your torso toward the floor. Hold for 30 seconds.
-
Repetition: Repeat two to three times
Diaphragmatic breathing exercise
Lying on your back, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly. This exercise reduces stress and supplies oxygen to your muscles.
-
Instructions: Lying on your back, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, feeling the air fill your abdomen, then exhale slowly through your mouth. Repeat for several minutes.
-
Repetition: 5 to 10 minutes
By regularly practicing these 7 exercises recommended by an osteopath, you can effectively relieve and prevent your back pain while improving your flexibility and posture.
If you want more tips and exercises to relieve your back pain, do not hesitate to consult our articles:
