6 Stretching Exercises to Relieve Back Pain

In addition to contributing to physical health, stretching also brings benefits to mental health | (freepik/Freepik/Playback)

If you spend a lot of time in front of the computer, keep in mind that this habit can cause back pain and even some injuries. However, according to Ana Carolina Matos Correiaa Physical Education professional at TotalPass, one of the main integrated health solutions in Brazil at the corporate level, this is just one of the causes of these problems.

“Usually, when this discomfort comes to light, it can be associated with bad routine habits that we generally think are harmless, but can be harmful to the back, for example, inadequate posture, obesity or overweight, old mattress, sedentary lifestyle, excess and wrong practice of some physical exercise, heavy backpacks, among others”, he explains.

In view of this, the expert points out that stretching, either when waking up or during routine tasks, can be a good alternative to deal with back pain. So, the professional separated some techniques indicated to promote relaxation in the region. Look:

1

Pyramid with hand on the ground

In addition to contributing to physical health, stretching also brings benefits to mental health | (Disclosure/Disclosure)

On top of a rug or a mat, keep your legs apart; Spread your arms horizontally; Lean the body forward without bending the spine and trying to keep it upright; Support one hand on the floor; Raise the other up, slightly rotating the body to the side; Return to the starting position and repeat with the other arm.

two

knee on chest

Knee to chest | (Disclosure/Disclosure)

Lie on your back on a yoga mat or mat and bend your knees;
Keep your shoulders relaxed and your head always on the floor; Contract your abs and bring your head towards your knee, stretching your upper back; Return to starting position.

3

Forward Seated Stretch

Seated Forward Stretch | (Disclosure/Disclosure)

Sit on the floor with your legs stretched out in front of you;
Gently bend your hips forward;
Try to move your belly to your thighs;
Stretch your arms and try to reach your heels;
Stay in this position for 30 seconds and return to the starting position.

4

sit on heels

Sit on heels | (Disclosure/Disclosure)

On top of a rug or mat, get on your knees;
Put your butt on top of your heels;
Raise the torso forward to the floor;
Remember to always keep your hands stretched out in front of you;
Stay for 30 seconds and return to the starting position.

5

stretch your neck

Stretch your neck | (Disclosure/Disclosure)

With a straight posture, tilt your head to the side and maintain the position by pressing it with your hand;
Force your head to stretch, always slowly and respecting the limit;
Return your head slowly to the central position;
Do the same to the other side and return to the starting position.

6

Bend the body forward

Bend the body forward | (Disclosure/Disclosure)

Stand up straight and bring your legs together;
Bend the body forward;
Relax your shoulders and stretch your arms, trying to get as close to the floor as possible;
Remember to always keep your knees straight;
Return slowly to the starting position.