Most back pain originates in the lower back. The lumbar vertebrae are decisive for this. Did you know that your lumbar vertebrae tend to be at greater risk of injury than other parts of the spine? This is because the lumbar vertebrae have more freedom of movement. They carry a large part of our body weight and are less stiff.
If you suffer from lower back pain more often, this could be an indication of overworked muscles, lumbago, or even a herniated disc. Herniated discs often go undetected. A health check by a doctor is therefore advisable for chronic back pain in this area.
You are also likely to experience middle back pain. If untreated, back pain can result in other severe conditions. You can even become paralyzed. There are several exercises you can do at home to manage the illness. They include:
Bend Your Legs
Lie on a mat with your knees bent on a chair or armchair. This step positioning brings you gentle relief, for example, with lower back pain. Now lift your head and the arms that are next to your body. The backs of your hands point up as you bring your arms towards your legs. Perform this movement up to 15 times.
Move Your Hips
Lie on the floor and raise your legs. You cross your hands behind your head. Now let your legs tilt to the side. There is a stretch in the lower back. Hold this position for a few seconds before straightening your legs again and then tilting them to the other side. Repeat this exercise 10 times.
Loosen Your Back
You remain in the supine position and now bend your legs at chest height. Put your hands around your shins. Make sure that your head, upper back, and shoulders stay on the floor. There is another stretch of the lumbar area. If you like, let the pelvis rotate a little.
Straighten Your Back
Sit on your heels with your head and shoulders hanging forward. Now tense your stomach and place your upper body on your thighs. Put your arms down and stretch them out towards your legs. Warning, this exercise will only be effective if you try not to give in to the pull and keep your buttocks on your heels.
Make the Cat Hump
Stand on four feet. Make sure your hands are under your shoulders, and your arms are straight through. Position your knees under your hips. Now push your back up and pull your chin towards your chest. Meanwhile, take a deep breath. Only when you exhale do you briefly fall into the hollow back. In this way, mobilize your back in various parts. This approach accommodates the double-curved S-shape of your spine. Repeat the exercise about 10 times.