How to strengthen your back daily
To prevent back pain, notably, if you spend long hours in a sitting position, there’s nothing like strengthening your muscles. Our advice to apply every day.
Back pain is frequently linked to contorted posture at work, at the wheel, on the sofa… To prevent and relieve pain, it is therefore essential to improve your posture, make your back supple and restore it.
Keep proper alignment
Good posture comes down to proper alignment.
the ideal position is to have your ears, shoulders, and pelvis aligned as if they were hanging from a wire. In this position, the muscles are much less under tension…
Soften the upper back
In a sitting or standing position, raise your arms above your head with your hands glued together, elbows pointing outward and shoulders low, then exhale. The ribs descend, stretching the muscles of the arms and upper back, most of which are attached to the rib cage. Stay in this position for 15 to 20 seconds and breathe in again, inflating your stomach but without moving your ribs to stretch even more.
Strengthen your abs
The transverse abdominal muscle attaches in the back, under the ribs, and goes around the trunk. It is essential for the stability and protection of the lower back. One way to consolidate it is to contract it as often as possible by tucking your stomach in as if you wanted to fasten the button on overly tight pants.
Move even while sitting
The most relaxed posture is also the one that you keep for the shortest time. When you sit, your back tends to round. Your pelvis can tilt backwards and increase tension in your lower back. Moving helps to limit these tensions.
Here are two tips for moving without leaving your chair
- Cross and uncross your legs
Breath allows you to relax the diaphragm, a muscle attached to the vertebrae. Breathing out is, therefore, a simple way to stress their joints, especially in meetings when it is difficult to stand up. The ribs go down, and the back relaxes.
- Get up often
Getting up regularly — at least every two hours — to make a phone call or print a document, for example, also relieves the back.
Support your lower back
Whether you are sitting in a chair or a car, your lumbar spine sometimes suffers from a lack of support. Placing a rolled towel in the hollow of your back helps to support your lumbar spine and prevent stiffness.
Tilt the pelvis
Lying on the floor and erase the curvature of your back by tilting your pelvis. Hold the position for 5 seconds and then return to the normal position.
This exercise improves the mobility of the pelvis. It is particularly beneficial for people who sit for long hours.
Strengthen postural muscles
Here is another exercise to do with dumbbells, guided by Juliana Montoya, a sports coach, to work the postural muscles without hurting yourself.