Streghten core muscles: Back pain is a symptom that we all suffer at some time of our lives, caused mainly by the bad postures we adopt when sitting and on many occasions also while walking.
Like almost 80% of the western world, most of the sedentary population ever suffer from these discomforts and many people suffer almost daily, chronically.
For this reason, the London Spine Unit, which is one the most prestigious in the United Kingdom, recommend (besides consulting our specialists) a series of stretching and strengthening exercises that help us feel better.
The best thing is that they are very simple exercises you can do at home.
Which are the exercises?
We will explain them briefly:
1. Foot to the chest
Lying on your back with your feet resting on the floor and your knees bent; bring one knee to your chest with your hands. Hold the position for 15 to 30 seconds and change legs. Repeat the exercise about 10 times with each leg.
2. Feet to the chest
It is an exercise very similar to the aforementioned, with the only difference that instead of alternating the legs, we put them together and try to approach the chest at the same time.
3. Lying on your back, with your feet resting on the floor and your knees bent; join both legs, so that they are a single block. Maintain your shoulders always on the floor throughout the exercise; turn your hips to be in touch with both knees to one side and another of your body. Repeat the exercise 5 times for each side.
4. We start the exercise in the same position as the aforementioned ones. Lying on your back with your feet on the floor and your knees bent, we raise the gluteus of the floor a few centimetres and hold the position for 5 seconds. We relax supporting again on the floor and tighten the abdomen as if to touch the navel to the floor. We hold the position for a few seconds and relax, to start the full movement again. Repeat the exercise at least eight times and go increasing the repetitions as you can.
5. On your knees and resting your hands on the floor, as if you were on four paws, push your lumbar and abdomen to the floor, while you raise your head and shoulders. Finally, perform the opposite movement, raise your abdomen and lumbar as if wanting to touch the ceiling. Repeat the exercise at least 8 times.
6. Sitting on the floor, with one leg stretched across the other leg above the knee to pose the foot of the leg crossed on the floor. Grab the knee of the crossed leg with the elbow of the opposite arm and pull it backwards. Hold the position for at least 10 seconds and repeat with the opposite leg. Do the exercise at least three times with each leg.
7. Sitting on a stool with your back straight, try to pull your shoulders back, hold your posture for a few seconds and return to your normal position. Repeat the exercise 8 times.