Poor posture is one of the major contributing factors to back pain - Photo: FREEPIK
According to the World Health Organization (WHO), there are currently about 619 million people living with lower back pain, and this number is predicted to increase to 843 million people by 2050.
Bad posture is silently causing chronic back pain
Back pain is the most common musculoskeletal disorder globally and a leading cause of disability, according to the Times of India . It affects people of all ages, genders and lifestyles, interfering with work, relationships, sleep and everyday activities.
Kacey Russell, personal trainer at The Fitness Group, warns about the dangers of sitting for long periods of time or slouching on the sofa, working in bed, or staying in one position for too long.
“Poor posture is a big contributor to back pain. Keeping your back straight is important, and staying in one position for too long does your back no favors,” she says.
Overtraining or skipping important steps like stretching can also be counterproductive. “Warming up and cooling down are not optional, they are mandatory to prevent stiffness and injury,” Russell warns.
Runners, weight lifters and endurance athletes can suffer from chronic tightness or pain in their lower back if they neglect proper technique or fail to perform adequate recovery procedures.
Posture and movement are common causes, but not all back pain is mechanical. In some cases, nerve problems such as sciatica, past injuries, or chronic stress may be the underlying culprit.
Russell stresses the importance of listening to your body: "If the pain doesn't improve after a few weeks of rest and basic care, or if it starts to interfere with your daily activities, it's time to see your doctor."
Ignoring persistent symptoms can lead to more serious problems, or delay treatment of serious underlying conditions.
Simple daily exercises to help relieve lower back pain
Russell recommends gentle movements you can incorporate into your day to support spinal health and flexibility.
Here are some simple yet effective exercises to relieve back pain.
Glute bridge (bridge pose)
Lie on your back with your knees bent and your feet hip-width apart. Press your feet into the floor and lift your hips up toward the ceiling, squeezing your glutes. Hold for 10 to 15 seconds, then slowly lower. Repeat several times.
Glute bridge (bridge pose) - Photo: FREEPIK
Bird dog (bird and dog pose)
Start on your hands and knees on the floor, then extend your left leg back and your right arm forward. Keep both limbs in line with your body. Hold for 10-15 seconds, then switch sides.
Bird dog (bird and dog pose) - Photo: FREEPIK
Cat - cow stretch
Still on your hands and knees, inhale as you arch your back (cow pose), lift your tailbone, and look up. Exhale as you arch your back and bow your head (cat pose). Repeat the sequence for 15 seconds.
Cat - cow stretch - Photo: FREEPIK
Dead bug (dead bug pose)
Lie on your back with your arms overhead and your knees bent at a 90-degree angle. Slowly extend your left arm back and your right leg forward. Hold slightly off the floor, then return to the starting position and switch sides.
These simple exercises help target core muscles, relieve tension and improve posture – key factors in managing and preventing back pain.
Dead bug (dead bug pose) - Photo: FREEPIK
Rest is not always the best solution
The natural response to pain is often rest, but for lower back problems, complete inactivity can be counterproductive.
“Movements like walking or swimming can help loosen tight muscles,” says Russell. But she cautions against doing high-intensity workouts or heavy lifting without warming up properly. Pain that is severe, sudden, or that prevents you from moving should be evaluated by a medical professional.
DAWN
Source: https://tuoitre.vn/4-bai-tap-don-gian-giup-giam-dau-lung-duoi-hieu-qua-20250708174516569.htm
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