Do you feel a nagging pain in your back that appears without warning and you don't know why? Don't worry, you are not alone. The back pain is one of the most common complaints among adults -and increasingly among young people-, especially due to sedentary lifestyles, poor posture and accumulated stress.
But... did you know that in many cases you can relieve it from home with simple stretches and better habits?
Why does back pain appear?
The causes of back pain can be very varied, but some of the most frequent include:
- Spending many hours sitting without moving
- Sleeping in uncomfortable positions
- Carrying weight without proper technique
- Emotional stress (yes, it also affects the spine)
- Lack of physical activity
According to the American College of Rheumatologyup to 80% of people will suffer from back pain at some point in their lives (see more).
What can I do from home?
Fortunately, there are back exercises easy exercises that you can do at home to relieve tension and strengthen muscles.
1. Cat-Cow Stretch (Cat-Cow)
In a four-lying position, arch your back upwards and then gently downwards. Ideal for activating the spine.
2. Knee-to-chest stretch
Lying on your back, bring your knees to your chest and hug them gently for 10 seconds. Relax your lower back.
3. Child's pose (Yoga)
With knees to the floor and arms extended forward, rest your forehead on the floor. This posture reduces pressure on the spine.
4. Gluteal bridge
Strengthens the lower back by raising the pelvis while lying down with knees bent.
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Chiropractic low back pain relief tips
Additional recommendations
- Take active breaks if you work sitting down.
- Check your posture when using a cell phone or computer.
- Apply local heat if the pain is muscular.
- Sleep in the fetal position or on your back with a pillow under your knees.
When to seek professional help?
If the pain persists for more than a week, radiates to the legs, or is accompanied by tingling or weakness, the ideal is to consult a professional. A chiropractor can help you to identify the exact cause and apply safe adjustments for your spine.
Conclusion:
Don't ignore your body's signals. With small changes and simple exercises, you can reduce back pain at home and improve your quality of life.
