Back pain can originate from a variety of factors. They can be due to overweight, stress, back position, or physical inactivity. Elements which are all the more present in our new lifestyles which favor the sedentary lifestyle and hunched back. Now is the time to do yourself good and relieve your back pain with these daily exercises.
The pain in the back can become disabling since the muscles but also the nerves are constantly solicited. Here are some exercises and stretches designed to give you immediate relief.
Sit on a chair or on the floor and place your left leg on your right thigh. Stretch your toes by grabbing them with your hand for 10 seconds and repeating this action 3 times for each foot. Perform these stretches daily.
For this exercise, you have to stand on the balls of your feet. Continue this support by walking on your toes for about 30 seconds. Preferably, be sure to practice this exercise with some regularity so that you can notice tangible results in your muscles and ligaments. A basic exercise to be repeated daily at a rate of 2 to 3 times.
Stand on your toes
Here is an exercise designed to stimulate your blood circulation. To do this properly, stand up with an upright posture and support yourself on your toes. Hold this position for 3 seconds then relax your muscles. An exercise to be performed 3 times a day by repeating the movement 10 times.
Grab a pencil with your toes
Here is a particular move that will require a pencil, pen, or ballpoint. Bend your knees and then try to grip the pen with your toes, holding the position for 10 seconds. Repeat the movement 5 times with each foot, 2 to 3 times a week.
Circular movements with the ankles
Here is an ideal movement for pain related to poor posture. As a result, it is more able to relieve pain in the ankle, knee, and hip, showing results fairly quickly.
Lie on your back, bending your legs upward. Next, stretch one of your legs over your body, wielding your ankle so that you draw circular motions for 10 seconds. Repeat with the other leg. An exercise to be performed twice a day.
Assuming an upright posture, turn towards a wall and stretch one leg in front of you, slightly bending the knee. Once done, perform hip rotation movements for 30 seconds. Repeat the process with the other leg.
Take a tennis ball and place it on the ground to put the sole of your foot on it. Gently rotate the ball for 1 to 3 minutes then switch to the other leg.
Stretch legs up
For this exercise, lie on your back and then lift one leg in the air, holding it with both hands using a towel that you place on the soles of the feet. Then you bring your leg back to you, trying not to bend your knee. Your foot should be at head level. A position to keep for 30 seconds before moving to the other leg.
Stretch with resistance band
Take a seat on the ground facing a sturdy stand. Use a resistance band to wrap it around bed support for example, on one side and the other around your foot. Then you will try to pull the foot towards you so that you feel a certain tension. Count up to 15 seconds before releasing and repeat this operation up to 10 times.