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Sitting, running or sleeping: According to data from the Rheumatism Association, 80 percent of adults in Switzerland suffer from occasional or constant back pain. It is almost always unclear where the pain comes from.
German pain specialist Roland Liebscher-Bracht (66) and his wife, doctor Petra Bracht (66), have more than 30 years of experience in pain management. The two wrote the best-selling book “Painless and resilient to old age.” “Pain does not necessarily mean that something is broken,” says Liebscher-Bracht. “They signal that we need to change something in our daily lives and restricted movement patterns.”
Little effort, big profit
“Back pain is the result of unilateral movements,” says Liebscher-Bracht. “If we sit at a desk for a long time and regularly, we get used to this position and our trunk muscles shorten.” To alleviate the resulting pain, Liebscher-Bracht says you don’t need to sit less—especially when standing, walking, or lying down—but rather compensate with targeted and regular stretching exercises. The effort is low, the pain relieving effect is great.
Liebscher-Bracht recommends three exercises that anyone can do at home without equipment.
one
Bring your back into hyperextension
Stand straight with your feet shoulder-width apart and position your feet parallel. Place your hands on your hips, push your hips forward and pull your belly in. Bend your shoulders and upper body progressively backwards, thus hyperextending your back and hips backwards. Carefully increase the position for two minutes while breathing evenly. This exercise is used to balance the core muscles that shorten after sitting for a long time and relieves back pain.
2
sitting leaning on a chair
Sit in a chair with your feet flat on the floor and push your knees out. Allow your torso to sink between your knees and pull yourself down further, with your hands on your legs. Increase the stretch by two minutes. Exercise stretches the lower back and helps muscles that become stiff from sitting for long periods of time become more elastic and durable, thus relaxing.
3
side bends
Stand straight with your feet shoulder-width apart and position your feet parallel. Draw your left shoulder toward the floor, tilt your head to the left, and slowly lean your entire upper body as far to the left as possible. Maintain the position for two minutes. The effect is even more intense if you cross your legs and pull yourself down with the exercise band (see photo). This stretches the right side of the neck, pelvis and lower back. Then slowly lean your upper body to the right to stretch the opposite side for two minutes. This exercise is designed to relieve pain in the lower back and lumbar area.
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
