Monday 30 November 2020
Books – Sayed Metwally
Back pain is a very common problem that affects most people at some point in their lives, but making some changes to your posture may help protect against this pain. We review the five best exercises to protect against back pain, according to the British newspaper “express”.
Back pain can be annoying and frustrating, but it gets better on its own within a few weeks or months. You can reduce your chances of developing back pain by making some changes to your posture.
Low back pain is the most common type, although it can develop anywhere along the spine or neck. Most of the time, the cause of your back pain will not be anything serious, and it should improve over time. You can prevent back pain from arising from By making some changes to your posture.
Poor posture can disrupt the delicate balance of weight on your spine, weakening individual tissues and leading to back pain.
The best way to correct a bad posture is by strengthening the back muscles, according to fitness trainer, Chiara Piketty.
Slouching is the most common cause of bad posture, while lying on your stomach in bed can also lead to back pain.
Bending forward or lifting heavy objects without bending your knees has been linked to back pain, but these exercises may reduce your risk of developing back pain in the future.
Stand with your back against a wall with the wrists, elbows, head, shoulders, back, bottom and one heel touching the wall.
Slowly raise your hands until they are above your head, then lower your hands until they are level with your shoulders. Make sure they stay on the wall and repeat five to ten times.
When walking through a door with your arms open, press your hands against the door frame so that it is just below shoulder height. This exercise will make you feel in charge of your posture and is a great stretch for the chest muscles that tighten when you bend forward.
Spine Twist Stretch
Lie down and pull your knees to your chest, then let them sit on one side of the carpet, press both shoulders down onto the mat and away from the ears, turn your head to the other side for a full spine twist, that’s a great stretch of the lower back that compresses after sitting for long hours.
Chest opening exercise
Sit upright with your arms directly in front of you, your hands in the prayer position, inhale and pull your arms out and back, take a deep breath and feel your chest and shoulders open, press on the shoulder blades and then repeat.
The equal grades exercise
Bend your arms so that your fingers are facing forward, your hands are facing each other, exhale as you pull your elbows back behind you and press your shoulder blades together.Maintain this position for 10 seconds, then slowly release to the starting position.