HOW TO ALLEVIATE BACK PAIN AT HOME?
Stress, fatigue or bad posture are some of the reasons why we can feel muscular tension in our back. To fight against this pain, the Es Saadi Marrakech Resort’s physiotherapist recommends a series of simple exercises you can easily reproduce at home. These postures aim at effectively and durably relieving the whole lumbar region.
They should be carefully performed twice a day for at least 5 days.
1ST EXERCISE – BACK STRETCHING
Lie on your stomach, place your elbows on the ground and raise your head to arch your back.
Hold for 10 seconds and repeat this exercise 5 times.
Then lie on your back and bring your knees up to your chest to bend your back.
Hold for 10 seconds and repeat this exercise 5 times.
2ND EXERCISE – PELVIC MOBILIZATION
Put your hands and knees to the floor. Raise your head, dig your pelvis, bring your buttocks out.
Hold for 10 seconds and repeat this exercise 5 times.
Hold this position and curl your back with your head down.
Hold for 10 seconds and repeat this exercise 5 times.
3RD EXERCISE – THIGHS FLEXIBILITY AND STRENGTHENING
FLEXIBILITY:
At the foot of a wall, lie down on the floor and bring your legs up vertically along the wall. With your knees straight, bring your toes back towards you.
Hold for 10 seconds and repeat 10 times.
STRENGHTENING:
Stand up, stick your back to the wall and bend your knees to a 90° angle.
Hold this position for 10 seconds and repeat the exercise 10 times.
4TH EXERCISE – CORE AND LOWER BACK MUSCLES REINFORCEMENT
Put your knees on the ground, take your heels off your buttocks. Your back is straight and your eyes are staring at the floor. Raise your arms and put them in line with your back.
Hold for 10 seconds, relax and repeat this movement 10 times.
Then lie down on your back, take off your upper back and head. Your elbow tries to reach the opposite knee.
Repeat this movement 10 times on each side.
Remember that standing up straight is the key.
Check your posture, especially when sitting in front of a computer screen.
