9 exercises to prevent annoying back pain

Experts say that 80% of the population has suffered or will suffer from back pain at some point in their lives. Does anyone know the remaining 20%? Without being an expert or conducting any study, I dare to affirm that EVERY HUMAN BEING OF THIS 21ST CENTURY will suffer from back pain at some point in their life.

And why? There are many causes, but above all, a sedentary lifestyle. Now, after the pandemic, remote work is increasing, we spend many hours sitting, and we don't have good postural hygiene.

Furthermore, the likelihood of suffering from joint ailments increases with age, but also due to other factors.

Why do our backs hurt?

• Sedentary lifestyle
• Stress
• Overweight
• Certain professional activities
• Extreme sports
• Loss of muscle mass due to lack of physical activity

For this, and many other reasons, it is so important to lead an active life, take care of our diet, and maintain a healthy weight: IF YOU DON'T TAKE CARE OF YOURSELF, SOONER OR LATER YOUR BODY WILL PAY THE PRICE.

How to prevent back pain?

And many will tell me, "Of course, that's easy to say, I don't have time, I can't always eat healthily"... YES, YOU CAN. YOU ALWAYS CAN. You don't have to lead an athletic life or be an extreme realfooder; it's simply about doing everything in our power and within our possibilities for our health, WITHOUT MAKING EXCUSES.

• I can't train every day? Well, I'll train 2 or 3...
• I can't afford a gym or guided classes? Go for a walk, run, swim at the beach, exercise at home.
• I don't have time? AT LEAST HALF AN HOUR... we can all find half an hour a day to dedicate to ourselves.
• I can't afford healthy food because it's more expensive? Do you know how much a 1-kilo bag of lentils costs, for example? Around 1.5 euros per kilo. There are many healthy foods that are very affordable and go a long way. The key is how to prepare them.

Although it may seem unrelated, starting with small things will ensure that, in the future, your body feels better and stronger, and you will avoid back problems and other joint issues.

Even so, with all this, even doing everything perfectly, the pesky back pains often remain, and sometimes, with the pace of life we lead, it's unavoidable. Visit your physio or masseuse periodically and always have a soothing and anti-inflammatory cream on hand, like our fabulous CBD Cream. Always keep it handy, in your sports bag or home first aid kit!

Specific exercises to maintain your back health

There are a series of specific exercises to improve and prevent back pain, and they have nothing to do with typical muscle-building exercises. In this case, we will work on deeper muscles, such as the paravertebral muscles, abdominal wall, and pelvic floor:

BRING ONE KNEE TO YOUR CHEST. – Lie on your back with your feet on the floor and your knees bent, bring one knee to your chest with the help of your hands. Hold the position for 15 to 30 seconds and switch legs. Repeat the exercise about 10 times with each leg.

BOTH KNEES TO YOUR CHEST. – This exercise is similar to the previous one, with the difference that instead of alternating legs, you bring them together and try to bring them to your chest at the same time.

SIDE-TO-SIDE KNEE MOVEMENTS. – Lie on your back, with your feet on the floor, knees bent, and arms extended in a cross. Bring both legs together so they form a single unit. Keeping your shoulders on the floor throughout the exercise, rotate your hips to touch both knees to one side and then the other of your body. Repeat the exercise 5 times for each side.

THE BRIDGE. – Lie on your back with your feet flat on the floor and knees bent, lift your glutes a few inches off the floor and hold the position for 5 seconds. Relax by resting back on the floor and tighten your abdomen as if trying to touch your navel to the floor. Hold the position for a few seconds and relax, to start the full movement again. Repeat the exercise at least eight times and gradually increase the repetitions as you are able.

CAT-COW EXERCISE. – On your knees and with your hands on the floor, as if you were on all fours, push your lower back and abdomen towards the floor, while lifting your head and shoulders. Then perform the opposite movement, raising your abdomen and lower back as if trying to touch the ceiling. Repeat the exercise at least 8 times.

PLANK. – Very important for strengthening the core and preventing back pain. Lie face down, resting on your forearms on one side and on the tips of your toes on the other. Tighten your abdomen strongly and try to hold for at least 15 seconds, progressing up to 30 seconds.

SIDE PLANK. – Similar to the previous one. We support ourselves with only one forearm and one foot, all on the same side. It is important to keep your back straight. Try to hold for 10-15 seconds. Do 2 or 3 sets on each side.

SUPERMAN. – Lie face down on a mat, stretching your arm and leg joints well. Then, simultaneously lift your arms and legs slightly so that they do not touch the ground. Wait about 5 seconds and lower them. You can do 2 to 3 sets of 10 repetitions each.

OPPOSITE ARM TO LEG. – In a crawling position, place your hands shoulder-width apart and directly under your shoulders. Bend your elbows slightly and place your knees directly under your hips. Your body should be parallel to the floor. Make sure your body forms a straight line from your head to your glutes. Extend your right arm forward and your left leg backward while keeping your back straight. Hold this position for three to ten seconds and then return to the starting position. Repeat on each side, 2 or 2 times.