How to tone your back muscles to get rid of back pain?

back pain relief

We often hear that we should not play sports when we have back pain … but this idea is totally wrong! On the contrary, there is nothing worse for the back than inactivity. Discover in this article some sports and exercises recommended for people suffering from back pain, and also postures to avoid!

Back pain: why does it pain that much?

Generally, when you has back pain, whether it is lumbago, back pain, sciatica, hernias, the pain is in one of these three regions: the neck, the middle of the back and the bottom of the neck.

The origin of the pain may be due to stretching or inflammation of the ligaments, tendons or muscles themselves. It can also be a problem of bone friction following osteoarthritis.

The bone structure of the back is formed of a column of 33 vertebrae, stacked on top of each other: 7 cervical vertebrae, 12 thoracic, 5 lumbar, 5 sacral and finally 4 coccygeal vertebrae.

Between each of them, a cartilaginous disc that acts as a shock absorber and also limits bone friction. This stack is maintained through a set of ligaments. Ligaments are fibrous attachments that connect the vertebrae.

On these joints, the tendons of the various intervertebral muscles are inserted, which allows the movements of flexion, extension and rotation of the back.

Other muscles consolidate the whole, like the trapezoidal muscles that connect the cervical and dorsal vertebrae to the scapula and clavicle.

They hold the neck, allow the tilt of the head and the elevation of the shoulder. While the long dorsal ensure the verticality of the column and allow to raise the bust.

How to tone back muscles and get rid of back pain

Most backaches are pathologies of the lumbar area. Most often these pains are due to a deficit of the spinal muscles. To work this targeted area of ​​the body there are very specific movements.

For example, cladding is a very muscle building exercise, very effective for toning the back muscles and preventing pain. As much used in physical preparation among high-level athletes as offered by sports coaches to their clients as part of a general fitness, this exercise is a real reference to strengthen your back in depth.

Electrical muscle stimulation via the Ultimate abs stimulator is also a technique used to relieve back pain, by electrical stimulation of the muscles. The abs stimulator is an effective method to work the back muscles, and also to block the pain signals before they reach the brain.

It may be appropriate for some patients who have not been fully relieved or have experienced intolerable side effects with conventional pain treatments. It also has the advantage of being flexible and totally reversible.

Some physical activities such as swimming and jogging are also particularly recommended to fight back pain because they are both non-traumatic, and help strengthen the back muscles smoothly.

Some recommended exercises:

back exercisesWhat are the best postures to preserve your back on a daily basis?

First, keep in mind that a good posture of the back, rely on the alignment of the neck, the upper back; and the lower back. Good standing does not mean standing up straight like an iron bar either. This position tires your back muscles and will cause you as much trouble as a hunched back.

To check if your posture is good:

Stand in front of a mirror. If your shoulders, hips and knees are aligned, your posture is good; if not, or if your head is tilted slightly to one side, correct your back.

If you find that your back is not aligned, you can start by adopting some good reflexes to correct it:

– Stand right.

– Check your bedding: a mattress too old and a bad pillow will harm your back.

– Adjust your chair to work to ensure that your feet lie flat on the floor and that your knees are at a 90° angle;

– Every 30 minutes: get up, stretch;

– Use a supportive back brace like posture corrective;

– Fit sports by targeting exercises that will strengthen your back and your abs;

– Avoid carrying your bag over the shoulder or your child on a hip.

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