Physical exercises are one of the best ways to take care of your health. In this case, I discovered this routine to avoid a lumbar injury in your back.
The lumbar injuries are very common today, especially if you take into account that most jobs today involve sitting for eight hours or more in front of a screen, in a posture that is very harmful to the health of the back.
Fortunately, there are a number of exercises Easy to do at home, they can prevent future injuries and back problems and require little effort and time.
Why does my back hurt when I sit?
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He body You are not prepared to sit for so long without injuring yourself, because the body’s tissues are viscoelastic. This term refers to the fact that if they are kept under tension for a long time, they can deform.
When you sit for a long time in the same position there is a effortless charging and safe, but maintained over time can create a minimum fabric strengthuntil he is injured.
The bad posture accelerate the decrease in force and appear fatiguemicro ruptures are generated that at first go unnoticed.
Easy exercises to take care of your back and avoid injuries
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Pixabay
This series of exercises They are intended to take care of the health of the back, promoting mobility and flexibility:
- chair twist: prevents the muscles, ligament and disc are always in the same position. With your body forward in a chair, grab your thigh with one hand and the back of the chair with the other. Repeat on both sides.
- Leg elongation: take the chair back a little and move forward on the chair. Choose a leg to work, take it in your hand and start stretching each leg for 40 seconds.
- Pelvic elongation: move away from the desk and put your leg in a figure of four. Lean forward, lower the knee with your hand but maintain the curvature in the lower back.
- Lumbar spine mobilization: in the chair, round your spine backwards and from the pelvis try to arch forward, sticking out your chest. Repeat this movement several times.
- Cervical retraction: Place your index and middle fingers on your chin, bring your head back and push with your fingers to gain greater mobility.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
