True pillar of our skeleton, the back is a key area for our well-being. Constantly called upon, it is important to take care of it and to strengthen it in order to considerably reduce back pain. Working your muscles, through appropriate physical activity, is essential today if we want to preserve our comfort as well as possible. How to remedy this evil of the century? We offer you some tips for gently building your back.

Strengthening your back, a priority

Very widespread nowadays, back pain affects a very large section of the population (80%). Sedentary lifestyle and lack of physical exercise are particularly singled out. To avoid the onset of back pain, the first instinct is to strengthen it in order to provide the spine with the support it needs to stand up straight.

This column is made up of vertebrae joined together by discs and is reinforced by strong ligaments and muscles. Muscles and ligaments make up stays (cables) that support the spine. Attached to the spine, they act like the shrouds of a boat mast, making it possible to stand up and mobilize your back.

A muscular back helps to absorb shocks, and especially to preserve long-term autonomy. To guarantee a good maintenance of the spine, a muscular cladding is essential, it sublimates the general aspect of the silhouette and also participates in feeling a feeling of well-being and letting go.

Engage in regular physical activity to protect your back

In a community or at home, many options are available for practicing a sports activity adapted to back pain. And contrary to what was recommended in the past, it is essential to move, and to limit static positions. A good muscle cladding is a guarantee of protection against all the tensions of everyday life. Here are some activities suitable for relieving back pain:

• Swimming: Ideal for developing and toning the back. Indeed, the immersion in water allows to work all the muscles gently while relieving the joints of the weight of the body. Favor the backstroke because it works the back muscles, promotes development of the thorax and corrects the curvature of your back. 

• Pilates: Combines strength training with relaxation. It strengthens the back while correcting bad postures and aims to bring the body back into optimal alignment. Through various exercises, the Pilatus stretches the muscles and reduces tension. True cohesion of body and mind, this activity is ideal for eliminating stress. 

• Yoga: Beneficial for relieving back pain by relaxing the muscles that surround the spine. A few regular weekly sessions are enough to release tension while strengthening the back muscles. 

• Walking: it is a gentle activity to relieve back pain. 30 minutes a day is enough to strengthen the back. (Be careful, however, not to walk too fast on bumpy paths) Back pain is often linked to the lack of regular physical activity due to muscle deficiency. It is therefore essential to build your back. Acting now means thinking about tomorrow and preserving your autonomy.

The PasseportSante.net team