Often, due to intense physical workout, a forced and unnatural movement or posture habits canoccurcausing unpleasant pain to your back which, if not carefully taken care of and kept an eye on, can lead to chronic disorders and complications that could affect your well-being and conduct of your normal daily activities.
After an intense training session or when you are exposed to cold temperatures, your body is warned immediately of the little twinges located on the back and spine which are more intense when you are relax in bed or when you assume the same position for long periods.
If you are dealing with serious ailments and pains that are particularly acute, it is best to turn readily to the care of a physician.
In the event that it is, instead, a simple transient noise, you can take action yourself with some simple stretching exercises that not only reduce pain and discomfort but when done repeated and regularly are a useful preventive measure to trauma involving the muscles of the back.
Doing a bit of healthy stretching daily, not only can prevent all disorders related to forced and unnatural positions of the muscle due to stress or heavy work, but combining the exercises with proper breathing can assure you physical relaxation and a good dose of well-being which certainly you cannot miss.
Let’s see, in detail, which exercises stretching are best suited to solve the pain in the lumbar and dorsal area.
- Lie down on the ground, using a yoga mat or a simple towel;bring the upper legs forming an angle of 90 degrees with your bust. Leave off the legs from above, first to the right and then to the left, keeping your back flat on the floor and holding your arms wide open at shoulder height, to maintain balance and avoid loading the back muscles.
- While sitting on the floor, stretch the right leg in front of you and hold the bent left leg with the knee upwards and the foot pointed at the ground, bring your torso forward and try to reach the ankle of the left leg, maintaining the position for about 40 seconds. Change leg and then repeat the exercise for two more times.
- Lie on the floor on your back, head and feet tend towards the two outer ends and trying to feel your spine stretch as much as possible. Combine tension and relaxation with deep breathing and the set four times.
Once on feet, repeat the same exercise bringing your arms up and stretching them as much as possible and feel your feet firmly on the floor.
Do all the exercise once or twice a day and as often as needed when your back is especially painful.