Everyone (or almost everyone) has back pain. Health Insurance estimates that the “sickness of the century” affects nearly 8 out of 10 French people, with pain mainly located at the bottom of the spine – this is called low back pain.
How to relieve back pain? Even more than painkillers, alternative medicines and weight loss, physical activity is crucial to prevent and soothe neck, back and lower back pain. In short: to have less pain, you absolutely must move, as often as possible and in an appropriate way!
A breathing exercise for pain
In a video published on Instagram, physiotherapist and osteopath Smaïn Benarbia (@smatherapy) offers precisely a perfect posture to soothe back pain – and the good news is that it is accessible to everyone, even the least sportsmen / sportswomen!
Get on all fours, hands aligned with your shoulders, knees positioned under your hips. You are supporting yourself on your hands, knees and tiptoes. That’s all!
“The quadrupedal position allows you to work on breathing effectivelyfirst explains the physiotherapist. By focusing on abdominal breathing, it is possible to strengthen the abdominal muscles while maintaining good posture. This helps stabilize the trunk and support the spine.”
Exercise. In a quadrupedal position, inhale deeply (through your nose), pulling your stomach in as much as possible. Hold your breath for a few seconds then exhale (through your mouth) gradually relaxing your stomach.
Back pain: two muscle strengthening exercises
Second advantage of this ultra-simple position to adopt: “it facilitates back mobilization without causing excessive rotation. Quadruped movements, such as stretching or bending, allow you to work on spinal mobility, which is essential for preventing back pain.“
Exercise. In a quadrupedal position, without moving your hands or knees, make your back rounded then your back hollow – be careful not to force it. Your buttocks and shoulders move forward and backward: your back should not be the only one to move.
Finally, “muscle strengthening is facilitated in this positionunderlines Smaïn Benarbia. Exercises, such as back extensions or core exercises, strengthen the paraspinal muscles and abdominal muscles, improving stability and pain management.“
Exercise. In a quadrupedal position, straighten your left arm and right leg at the same time – then repeat with your right arm and left leg. If this is too difficult, only straighten your left and right legs alternately.
Source : Instagram
Source: www.topsante.com
