• Backache: good habits to take
  • Position 1: stretch your back
  • Position 2: relax your back
  • Position 3: tone your back
  • Position 4: position yourself to stand
  • Position 5: well carry your bags

© Peter Bannan / Corbis

Backache: good habits to take

In everyday life, to avoid or reduce your back pain, Adopt these simple exercises to stretch, tone and relax your back.
The exercises proposed here pursue several objectives:
• relax, relax his back, breathing;
• recover as quickly as possible and feel better;
• better manage their back pain;
• maintain mobility back by alternating easing movement (stretching) and toning (muscle building).
It is best to ask your doctor or a physical therapist to show you how to do these exercises.

Some principles to remember:
The exercises should not cause severe pain (only tension during stretching). They should be done slowly, without brutality. It is recommended to practice regularly.
Breathing should be free, quiet and deep. The exercises are repeated several times for a duration of 6 seconds alternating with 6 seconds rest.

See also video Prevent lower back pain

Illustration: R. Rublon

Position 1: stretch your back

Starting position: standing against the wall, feet slightly away from the wall. The body is not against the wall.

movement: trying to grow you reach your maximum size, raising the highest possible arm and pushing the top of the head up, chin tucked. Hold this position for 6 seconds, breathing normally, then rest 6 seconds.

Illustration: R. Rublon

Position 2: relax your back

Starting position: lying on his back with his arms.

movement: turn your head to the right, bend the right leg, take the right knee with the left hand and bring him to the ground on the left. So hold 6 seconds and slowly return to the starting position. Make the movement in the other direction: turn your head to the left, bend the left leg, take the left knee with the right hand and bring it to the right.

Illustration: R. Rublon

Position 3: tone your back

Starting position: Standing, head, back and buttocks stuck to the wall in front legs.

movement: slide down as if you wanted to sit down, stop when your legs are bent at right angles. The back and the head remain in contact with the wall. Hold the position as long as possible by breathing deeply.

Illustration: R. Rublon

Position 4: position yourself to stand

If you stay up to perform certain tasks, eg to board, do the dishes, prepare food, change your baby or tinker face an established,
you can :
• work at a comfortable height: raise the level of the work plan (in the case of a board, for example) or lower your pelvis by folding or removing the legs. An alternative is to sit on a high stool enough.
• keep you as close to the work plan. In the forward leaning position (for brushing teeth, for example), it is essential to always seek support of a hand or elbow to reduce stress on the back.
• rest, if possible, each foot alternately on a footstool.
• take breaks

Illustration: R. Rublon

Position 5: well carry your bags

When you shop, bring a basket in each hand to distribute the load on each side of the body.
Rather than holding a hand bag, it is better to wear shoulder ahead, placing the strap on the opposite shoulder to the bag.

Exercises from the brochure "Taking care of his back" INPES.

See also video Prevent lower back pain