A strong back pain can completely interrupt the development of daily activities, due to the discomfort it causes when moving, lifting objects or even walking. Moreover, according to the health entity Mayo Clinic, many times this condition is reason enough for people to go to the doctor, depending on its intensity.
Depending on the factors that originate it, this pain can lead to the disability of patients. In this regard, the World Health Organization points out that more than 500 million people globally suffer from some type of low back pain, this being one of the most common bone and muscle structure disorders.
When this discomfort occurs, you tend to stretch, take some medication or rest while the pain passes and you can continue with the tasks of the day. Although these measures can favor relief, it is also suggested to try to identify the factor that triggered the pain and, if necessary, go to the doctors to determine if any type of specific treatment is necessary.
According to an article in Medical News Today, There are a variety of causes that can cause back pain, while some are associated with external factors, such as a blow or bad movement, others may be due to underlying health conditions, such as degeneration of the spinal discs.
In relation to the conditions that can lead to injuries and pain in the back, it is osteoporosis, a condition that is characterized by weakening the bone structure, increasing the vulnerability of patients to fractures, even when performing the simplest movements, as explained by the United States National Library of Medicine, Medline Plus. In this sense, the treatment may require more than the activation of the body and be complemented with specific medication.
In addition, back pain can be due to other external factors, that is, associated with a particular activity or movement, such as lifting an object or any type of blow, injury or fracture. When pain interrupts during the day, a stretch can be complementary to the treatment prescribed by the health professional.
How to stretch your back properly to relieve pain?
Mikel Junquera, physiotherapist specialized in the musculoskeletal structure, shares the explanation of an exercise called pyramidal stretching, which consists of a complete activation of the lower back area, where lumbar pain usually occurs.
It is a simple practice to do at home, because it also does not require large equipment to exercise or go to the gym. It might even be done as an active break during the working day.
Here is a step-by-step back stretch:
The first thing is to support the sole of the foot of one of the legs on the chair. It should be clarified that greater force should not be exerted, but only affirmed, trying to place it on the opposite side of the chair to the leg that has been chosen (that is, if the right leg was chosen, the foot should be placed on the opposite side of the chair). left side of the chair).
Both hands are then placed on the armrests of the chair for greater support. Being in this position, the leg that is on the chair should be tilted, as if you wanted to rest it on the seat. In the case of the example, it is done to the right side.
Without fully supporting it, the body, specifically the hips, should be pushed forward, putting pressure on the leg that is on the chair. This should be done to a point where it does not cause discomfort, in case of pain or if the exercise is very intense, it is suggested to reduce the pressure on the knee.
Take a deep breath and hold the pressure for 30 seconds to a minute, depending on tolerance.
It is essential that the person is well attached to the chair, so that it does not run and an accident occurs. For greater clarity, the video published from the portal is shared Physioonline.
The line Health Finder The US Office of Disease Prevention and Health Promotion recommends stretching twice a week to keep your back muscles active.