Back pain: 7 stretches you can do to relieve back pain and improve posture

 Back pain: 7 stretches you can do to relieve back pain and improve posture

Considered the evil of the century, back pain now affects eight in ten French people. Lumbago, lumbago or sciatica ... tensions and pain in this part of the body actually cover various disorders. Discover some stretches that will reduce your back pain and give you instant relief.

The causes of back pain are multiple, sitting, being in front of the computer screen constantly or stress, can cause tension in the neck and put pressure on back muscles. To alleviate this inconvenience, it is possible to perform a few simple exercises to strengthen the back muscles and relieve the crippling tension in this part of the body.

Here are 7 soothing stretches to perform

1. Position of the child

On a mat, kneel down first and then lean forward while extending your arms. Stretch your shoulders well; your hips should be level with your heels.

Take 5 deep breaths.

2. Thread the needle

Kneel on all fours with your legs slightly apart. Raise your left arm towards the ceiling while inhaling. Then exhale while lowering the left shoulder and threading the left arm between the right arm and the knees. Inhale to redo the same operation going up towards the ceiling. Do a set of 3 reps, then repeat the same exercise on the other side.

This stretch releases tension in the upper back and promotes mobility of the spine.

3. Cat-cow sitting posture

Sit comfortably and put your hands behind your neck. Inhale as you open your elbows wide and lift your chest upwards. Then, exhale, squeezing your elbows and rounding your back.

Do 5 repetitions of this exercise. This stretch will allow you to release tension in your chest and upper back and stretch the intercostal muscles.

4. Seated lateral elbow

Adopt a seated position, inhale while extending the left arm towards the ceiling, then exhale while leaning to the right and putting the right hand on the floor. Hold this position for 5 breaths, then repeat on the other side.

This exercise will allow you to stretch the muscles between the ribs and the pelvis.

5. Position of the Sphinx

Lie on your stomach with your legs slightly apart, hands and elbows aligned on the floor. Then gently lift your bust upwards. Inhale while pressing on your forearms and exhale while pulling on the abdominals.

6. Shoulder stretch

To perform this exercise, you can use a yoga strap or even a scarf or towel. Stand in a standing position with your feet shoulder-width apart, the strap attached at both hands behind your back. Twist the biceps while making a rotation then spread the strap by creating an arch in the upper back.

Take 5 deep breaths while performing the stretch, then release. This exercise stretches the shoulders and chest.

7. Rag doll

While standing with your feet hip-width apart, bend your knees slightly as you bend down, while placing your chest on your thighs. Squeeze your elbows with 5 deep breaths.

This stretch will allow you to relax the back muscles and release tension in the neck.