Stretching exercises to relieve and strengthen the back muscles

TO MAINTAIN FLEXIBILITY AND RELIEVE BACK PAIN, HERE ARE SIMPLE AND EFFECTIVE STRETCHING EXERCISES. NO MORE PAIN!

Recurring back pain? A few flexibility and stretching exercises can, however, eliminate back pain. Easy, zoom on some exercises to strengthen and stretch the back muscles so as not to be disturbed.

Sport against back pain

Whether they affect the lower back (lower back pain) or the upper back, back pain can be truly disabling. The ultimate weapon to overcome it? Physical activity ! Although swimming and water aerobics are often recommended, they require access to a swimming pool. And without leaving home? There are a myriad of other exercises to stretch your back... and gain long-term comfort! On a daily basis, we therefore adopt the right gestures by taking a few minutes to stretch.

Which sport to choose when you have back pain?

Yoga is ideal for permanently getting rid of back pain and regaining comfort. Perfect for those who are not big fans of intense sport and adrenaline rushes! Several simple poses, achievable in 1 minute, allow you to soften, relax and straighten your back without forcing too much. From 'child's pose' to 'downward facing dog', yoga is an effective way to counter back pain. And it's also a great way to relax after a sports session and relieve the stress accumulated during a working day.

Find in our slideshow 10 effective exercises to stretch and strengthen the back muscles. We let you choose!

1/10 The posture of the child to relieve the lumbar

Kneeling on a flat surface, you stretch your bust on your legs, stretching your arms forward. We stretch our arms as much as possible for a minute then we relax little by little by unrolling the back vertebra after vertebra.

Crocodile twist to stretch muscles

Lie on your back, knees bent and tight against each other, arms outstretched to the side. You pass your knees to one side, while turning your head in the opposite direction. We hold the pose for 30 seconds and then change direction to repeat the movements in the opposite direction.

The dog/bird sequence to tone your spine

For horizontal stretches, start by taking the position of the dog, on all fours, the back bent towards the sky, the neck tucked in and the eyes riveted on the ground. Then, like a bird, extend one leg back and the arm on the opposite side forward, for 10 seconds. We change legs and arms in turn for a few repetitions.

4/10 The board for effective sheathing

Begin the exercise lying flat on your stomach. Using your elbows and feet, you get up and stay straight... like a plank for 30 seconds (or more depending on your desires and abilities). One thinks of not raising and protruding the buttocks and of keeping the head raised and the abs contracted.

5/10 The half-bridge to make my back more flexible

Lying on your back, legs bent, feet parallel and hip-width apart, bring your heels closer to your buttocks. Place your hands flat on the ground, next to your feet, then lift your pelvis slowly. For 1 minute, push the hands and feet against the floor, until you feel the muscles of the pelvis contract. Then we release slowly.

6/10 The cat pose to relax the muscles

As for the dog/bird sequence, you start on all fours, your back bend towards the sky, your eyes riveted on the ground. As you inhale, take the cat position. You arch your back and lift your neck gently, like a stretching cat. The sequence is repeated for 1 minute.

7/10 Lying knee lift to stretch the lower back

We start this stretch lying on your back, legs stretched on the ground before slightly lifting a bent knee to grab the leg. We pull the knee towards the chest for a few seconds and then we start the movement again with the other leg. We alternate between the two legs for a few repetitions.

8/10 Straight arm squats to strengthen the muscles

We start the exercise standing up, arms outstretched in the air. To help yourself keep the arms outstretched position, take a towel, a broom or a bottle of water in your hands. In this position, we squat to the maximum, then we go up. Repeat the exercise for several repetitions. At no time should the arms leave the vertical.

9/10 The triangle posture to firm up the waist

We begin the exercise standing, legs apart and hands on the hips, the body straight. For a flexion to the right, raise the left arm, lean the bust sideways, and place the right hand on the right leg, as low as possible. We keep our heads straight and our gaze towards the sky (and our hands in the air). We hold the posture for a few seconds and then repeat the same movement with the other arm.

10/10 Abs for a muscular back

Lying on your back, legs on the ground, chin up and arms outstretched vertically, raise your bust (without pulling on your neck). At the same time, raise the legs, keeping them straight if possible. Throughout the duration of the exercise, the arms remain stretched vertically (using a dumbbell or a bottle of water).