Back pain is a health concern that affects millions of people around the world, regardless of age, gender or lifestyle. Although the causes are varied including injuries, poor posture or chronic illnesses, lack of exercise and sedentary lifestyle stand out as important risk factors.
The good news is that you have the power to prevent back pain. Strengthening the muscles of the back, increasing flexibility and maintaining correct posture are key to reducing the risk of pain and maintaining a healthy and strong spine.
In this article I present to you a complete guide with specific exercises and additional recommendations for prevent back pain.
1. Cat-cow
This basic yoga exercise is ideal for mobilizing the spine, relieving tension in the lower back and improving flexibility.
Motion:
- Inhalation: Breathe deeply as you arch your back upward, raising your head and tailbone. Visualize as if you wanted to push the floor with your abdomen.
- Exhalation: Exhale slowly as you push your back down, bringing your chin toward your chest and squeezing your glutes. Imagine that you are trying to round your spine like a cat.
Tips:
- Keep your head in line with your spine throughout the movement.
- Breathe naturally during practice.
- Perform 10-15 repetitions of this fluid movement.
2. Glute bridge
This exercise strengthens the muscles of the lower back, glutes and hamstrings, helping to improve posture and prevent pain.
Motion:
- Contract your glutes and abs.
- Raise your hips off the ground until you form a straight line from your shoulders to your knees. Hold the position for a few seconds.
- Slowly lower your hips toward the floor, preventing your lower back from touching the floor.
Tips:
- Keep your abdomen contracted throughout the movement.
- Avoid arching your lower back when raising your hips.
- Perform 10 to 15 repetitions.
3. Hamstring stretch
Tight hamstrings can contribute to back pain. This stretch will help you relax them and improve flexibility.
Motion:
- Exhale and bend your trunk forward, keeping your back straight and without rounding it.
- Try to reach the ball of your extended foot with the hand on the same side, or as close as you can get without feeling pain.
- Hold the position for 30 seconds.
Tips:
- Avoid pulling on the head or leg to deepen the stretch.
- Breathe normally during exercise.
- Switch legs and repeat the stretch.
4. Knees to chest
This exercise releases tension in the lower back, improves spinal flexibility, and helps relieve pain.
Motion:
- Bring one knee toward your chest, keeping the other leg resting on the floor.
- Hug your knee to your chest with your hands.
- Hold the position for 30 seconds, breathing normally.
- Lower your leg slowly and repeat the stretch with the other leg.
Tips:
- Avoid pulling on the neck to bring the knee closer to the chest.
- If you feel pain in your lower back, reduce the range of motion of the stretch.
- Perform the stretch in a gentle and controlled way
Preventing back pain is key to maintaining a good quality of life. These exercises are a good starting point to strengthen your back, improve flexibility and reduce the risk of injury.
In Retirement Clinics We have incredible professionals, do not hesitate to contact to our physiotherapy team.
English (UK) 
Español