When you complain about back pain, you can feel helpless. Even though the pain can be a hindrance, don't hesitate to move while trying to respect it as best you can. Here are some tips to relieve the pain of the century!
The Ballon seat, a solution for your back
The gym ball is known for allowing you to practice strengthening exercises and stretches like the Bloon!
But, it is also a perfect seat for adopting a dynamic position throughout the day.
- The Bloon seat involves 2 mechanisms with a positive impact on the back:
- Deep Core Activation: Sitting on a Bloon engages and stabilizes your core muscles so you maintain controlled balance.
- Active sitting: The Bloon's base instinctively encourages you to maintain a more natural body position, which significantly reduces potential muscle imbalances or back pain.
STEP ONE: WARM-UP
The L-Sit
A very good exercise for warming up because it allows you to work on your overall balance and proprioception of the pelvis.
- Sitting on the Bloon, spread your arms so that they are at 90° to your shoulders (in a T shape).
- Spread your feet hip-width apart to stabilize yourself. Then raise one leg to a 90° angle so that your foot is at hip height.
Hold this position for at least 30 or 45 seconds, repeating 2 times on each side.
The Hula Hoop
Sitting on the ball, straighten your back. Then, join your hands behind your head with a desire for self-aggrandizement.
- We spread our legs slightly apart in relation to the width of the pelvis and we rotate in both directions.
- It's not about making large movements, but simply rotating your pelvis around a vertical axis in order to move it in all planes of space. It's important that the movement is slow and controlled for the warm-up.
Perform 20 rotations in each direction.
SECOND STEP: RELAXATION
The Banana
This exercise stretches the muscles surrounding the spine and the diaphragm. Simple to perform regularly while sitting, your back will thank you!
- Sitting on the Bloon, we join our two hands above our head once again with a desire for self-aggrandizement.
- Then, one hand is brought down to the level of the Bloon's belt on the side, while the pelvis is slightly tilted with the other.
Hold the position for 45 seconds to 1 minute, do this on both sides.
The Back Roller
A very interesting exercise because it allows you to stretch all the anterior muscle chains as well as the diaphragm which is the main inspiratory muscle.
- We start from a seated position on the Bloon, then in a controlled manner, we slide our feet forward so that our back is in contact with the Bloon.
- Rest the back of your head on the ball and focus on your breathing and the feeling of stretching. Your arms can be extended or relaxed at your sides.
THIRD STEP: WE ATTACK THE REINFORCEMENT
The mountain board
Combining balance, deep strengthening and dynamic abdominal exercises, the Mountain Plank is a very good exercise for overall strengthening of the anterior chains.
- Position yourself above your Bloon with your hands flat on it, arms outstretched. Stretch out one leg, then the other, and initially seek balance by contracting the muscles of your arms, legs, and abs.
- We continue the exercise by performing alternating bends of the hips so that the front part of the knees come into contact with the Bloon.
Repeat 15 times on each side
The Buttocks Bridge
Hamstrings, lower back muscles, abdominals and glutes, everything is included in this very complete exercise which particularly strengthens the posterior muscle chains.
- Lie on the floor on your back, arms at your sides and heels resting on the ball. Bend your knees to a 90-degree angle, and your feet will automatically be flat on the Bloon for better stability during the rest of the exercise.
- We then perform slow, controlled T-lift and pelvic-lift movements. Here, our arms and abdominals also control the movement.
To be performed in 2 sets of 2 repetitions.
STEP FOUR: RELAXATION AND BREATHING
Prayer
At the end of the session, for a general stretch of the back and shoulders, we will focus on deep breathing and the sensation of stretching.
- Position yourself on your knees in front of your Bloon, your pelvis resting on your heels. Place your hands flat on your Bloon, arms outstretched, and pull your head in so that you are looking down.
- We discreetly shift our weight forward continuously to increase the intensity of the stretch. Breathe deeply and relax!
Hold this position for 1.5 to 2 minutes.
The ventral roller
The perfect exercise to relax your back at the end of your session.
- Once again, we kneel in front of the Bloon, which we then encompass with our arms while positioning our stomach against it.
- To finish, and achieve the most relaxed position possible, place your chin on the ball. Focus once again on deep breathing.
Hold for at least 1.5m.
