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Did you know that back pain can be relieved with a few well-chosen movements? Whether you spend your days sitting at a desk or standing at work, your spine is put under strain. However, there are simple exercises that can relieve your pain, improve your posture, and strengthen your pelvic floor muscles. Discover them here!
Why are these exercises essential?
The modern lifestyle, where we spend hours sitting in front of a screen or standing still, places a lot of strain on our spine. Whether for women over 40, who often experience sciatic nerve or pelvic pain, or for those who simply want to prevent back pain, these exercises can provide effective relief.
The benefits?
Fast relief from lower back pain.
Improved blood circulation.
Prevention of varicose veins.
Strengthened pelvic muscles.
Better posture and reduced inflammation. But be careful: if you suffer from specific problems such as damaged discs, always consult a doctor before starting a new exercise routine.
Easy Exercises to Combat Immobilization
Here is a series of movements designed to relax your body, according to Pauline D'avant, a physiotherapist in Niort, to strengthen your muscles and help reduce pain.
Forward Bend
This simple exercise effectively stretches your legs, back, and torso.
Sit on the floor with your legs extended in front of you.
Reach your arms forward and lean as far as possible.
Keep your legs straight and hold this position for 30 seconds.
Repeat three times.
Ideal for relaxing the spine after a long day of sitting!
Starfish
For a more flexible spine and a relaxed body.
Lie on your back with your arms extended and your legs crossed at the ankles. Rotate your arms and shoulders to one side, your hips to the other.
Alternate sides gently while breathing deeply.
Excellent for releasing accumulated tension in the back.
Reclining Stone
This exercise helps restore good blood circulation and relieves lower back pain.
Lie down on a mat and place your feet on a chair.
Stay in this position for 6 to 10 minutes.
You can also lie against a wall with your legs stretched upwards.
Perfect for relaxing the spine and preventing varicose veins.
Flexible Snake
Improves spinal flexibility and strengthens back muscles.
Continue the recipe on the next page.
See the rest on the next page.
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