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More and more people suffer from back pain. Chronic pain arises mainly as a result of sedentary work and a comfortable lifestyle. Lack of movement causes weakening of the back muscles, which results in incorrect posture and subsequently contributes to pain. Wear of the spine also comes with age, so it is important to pay proper attention to it. You should know that the biggest problems are caused by the cervical spine and the lumbar area, which are the most overloaded daily.
As with most health problems, prevention is important. This applies here as well. The most effective prevention is simple exercises that you can do at home, and if they become your daily routine, they will not only help prevent back pain but also get rid of it. In addition, keep in mind that back pain can be caused by improper lifting techniques.
Proper technique for lifting objects
Under no circumstances should you attempt to lift a weight by bending forward. Bend your legs at the knees and squat to grasp the load. To keep it as close to your body as possible, try to transfer the main load to your legs rather than your back when lifting. Never lift heavy objects above shoulder level. When lifting or moving heavy objects, also be careful not to twist or lean your body.
Muscle stiffness can also cause back pain. This is caused by incorrect sitting in the office or in the car, which many of us don’t even notice. The slightest wrong movement can increase muscle tension, which leads to overload and subsequently to pain.
If you work on a computer, monitor placement plays an important role. The lower it is, the more rounded the upper back becomes. Therefore it should be at eye level and as centered as possible. Equally important is the height of the desk on which the monitor and keyboard are placed. Elbows should be at a 90-degree angle and shoulders should be relaxed.
Effective exercises for the cervical spine you can do at home
If there are reasons why you cannot include active movement in your daily life, at least learn these simple exercises that will help you fight back pain.
- Sit on a mat in a cross-legged (Turkish) position, place your palms on your knees and slowly expand your chest with your breath. Pull your shoulder blades toward each other and round your back.
With an exhale, pull your head back toward your chest, bend the rounded back so that you lean your straight arms against your knees. Exhale and feel the stretch in the spine. Repeat several times.
- Return to the starting position in the cross-legged seat. Place the palm of your left hand on the floor and reach your right arm over your head to the left. Stretch as far as possible. Hold the position with tension.
Repeat the same to the other side. Remember to breathe regularly.
- Place your right hand on your left knee. Place the fingers of your left hand on the floor behind your back, straighten up so that you feel the spine is stretched and turn to the left side.
Repeat the same on the other side. Involve the neck in the turning movement as well, with the chin toward the shoulder.
- Return to the starting position. From the cross-legged seat change position so that you place both palms in front of you on the floor, slowly flip forward and kneel on your knees on the floor. The knees must be placed exactly at hip level and the shoulders should be perpendicular to the wrists.
In this position again arch your back with an inhale, as in the first seated exercise. The head faces upward.
With an exhale, pull your head down, bringing the chin toward the chest and round the back. Repeat several times.
- Return to the starting position. Shift your weight to your left hand, lift your right hand as high as possible, turn your head upward, eyes looking at the raised hand.
Then thread your right hand under the left, fingers pointing as far as possible to stretch the back muscles as much as possible.
For an even better effect, place your left hand behind your head. Stay in this position and breathe calmly. Repeat the same on the other side.
- This exercise is excellent for the lumbar area of the back. Lie on a mat, pull your right knee to your chest and slowly roll to the left side. Pull your right shoulder toward the ground and straighten the arm. Turn your head and look toward the arm. Breathe regularly and hold for a few seconds.
For an even better effect you can lift the knee a little higher.
Repeat on the other side.
- Finally, stay lying on the mat for a while, palms facing up, body relaxed, breathe regularly. Focus on your body, on the spine, and how you feel after performing these exercises. You should feel relief from pain and the tension should ease.
