Stretches to relieve low back pain –

Did you know that lumbar pain is the most common condition in emergency room orthopedics? “It affects around 65% of people in the world every year, and up to 84% will have it at some point in their lives”, adds orthopedic doctor Rodrigo Luiz Vectorazzi, coordinator of orthopedics at Hospital Albert Sabin, in São Paulo.

The causes can be numerous, but the main ones include lifting weight improperly, obesity, incorrect or exaggerated physical exercises and, of course, poor posture when sitting or sleeping. “In these times of pandemic, social isolation, sedentary lifestyle and home office without ergonomics, the number of cases has increased a lot”, says the professional.

And more: stress, depression and anxiety can also exacerbate the paintings.

How to improve?

According to the specialist, the treatment of low back pain is multidisciplinary, and may include an orthopedist, physiatrist, pain physician, physiotherapist, psychologist and even a psychiatrist in some cases. “The demand for care is related to both the intensity and the duration of the discomfort.”

In addition, stretching exercises are of great help — to alleviate discomfort and to prevent it, see? “They can be done in the morning or during breaks in the workday.”. Check out some:

Stretches to relieve the lower back

Stretching the posterior structures of the thighs

– (Yan Krukov/Pexels)

You can, for example, lie down on a mat. Stretch your legs out in front of your body and keep your arms by your sides.

Then bend your right knee and place your foot on the floor. Wrap a towel (or a resistance band) around your left foot and hold the ends of the towel with both hands. Your leg should only be slightly bent.

Pull the object, bringing your left leg as close to you as possible. Stay in the position for a few seconds and repeat on the other side.

– (Алекке Блажин/Pexels)

Lie on your stomach on the mat. Keep both hands shoulder-width apart on the floor.
Push to climb the trunk, but don’t force the neck. Hold the position after a few seconds and return.

shoulder girdle stretch

– (Akemy Mory | Unsplash/Playback)

Sit on the mat with your legs bent and crossed in front of your body. Support your right hand on the floor while bending your torso to the right side. Stay in the position for a few seconds and repeat on the other side.