Hello, I am your back and I am in pain.
How to avoid back pain with just 5 minutes per day and some minor effort? How to fend off the creepy feeling of your spine nearly breaking by the end of the day?
Do you ever know what your spine is through while you don’t even feel it? Every time I
curve sit near my laptop, every time I bend in the wrong way, every time I have to lift something heavy my child – there are little bells ringing “My back, my back, my back! It hurts, it hurts, it hurts!”
All the exercises and techniques I show here are super short and dense. Just like in the post about breathing techniques – also here, you can learn to avoid back pain significantly with an activity that will steal 5-7 minutes from your schedule.
Is it even possible to completely avoid back pain?
Yes and no. Yes – if you train for at least 30 minutes every day in the right manner (better with an instructor or guided by a video). No – if you skip the practice, neglect and dismiss the first symptoms of discomfort and only use heating pillows to put under your back before going to sleep.
Every mom knows what pack pain is. Some moms do something about it, others neglect it and wait until it strikes them hard one day. Avoiding back pain on early stages is one of the best things a mom can do for herself and her children.
Busy females who run banks, raise twelve kids, maintain apartments and have to carry water from the river every day definitely have no time for classic yoga, Pilates, swimming and a bunch of other healthy things. The author of this post is a
buzzy busy mom who only finds time to blog and take long showers, but never the time for a proper work out.
Therefore, here is one great exercise that anyone can do without special training. All you need is a mat or a carpet to sit and roll on. It takes about 5 minutes but makes a huge positive change to the back. No more wailing about lack of time!
Here is how it goes:
Step 1: Sit down, bend your knees and hug them with your arms. Your back can be straight but it’s ok if your back is slightly curved.
Step2: Pull your knees to your chest, keep on holding them with your hands. Your feet can be crossed or parallel – I prefer mine to be crossed, but it is up to you.
Step 3: Gently push yourself down on the back, while your legs are crossed in the air, your hands supporting them. All your movements should be slow and careful.
Step 4: Roll back until you are back to the initial sitting position. Your hands are hugging your legs all the time. Are you feeling ok? If there is dizziness you should drink some water and sit still for a while.
Step 5: Repeat the rolling back and forth, this time try to stay on your spine for a longer time while rocking back and forth. If you hear “bones cracking”, it’s ok. This is the way of my back to thank me after a long day of no exercise.
When rolling forth, you do not have to reach the initial sitting position every time. Touching the floor (or the mat) with your toes is enough, though you can reach a fulling sitting position if you want to. I prefer not to, as it causes my head to spin. I prefer my back-and-forth movements to have a shorter amplitude.
Step 6: By the end of the rock-n-roll sit straight again, gently release your arms from your legs. Stretch your legs forward or to the sides and bend to the right and to the left. Touch the toes of each leg with your hands, as much as possible.
Avoid back pain in a more creative way
For ingenious moms are bored to just roll back and forth, here is a twist in the scenario: every time you land back try to move your body a bit to the right or to the left (once you picked a side, stick to it). Every time you lift up try to move your body again to the opposite side. For example: every time I roll down I land slighty to the left, every time I move up I move slightly to the right. Repeat the same way with every rock.
At some point you will be able to make an entire 180 degree turn using the ups-and-downs!
The same exercise can be done in a slightly different way. Instead of rolling back and forth on your spine, you can roll from side to side. Legs are held by your arms, and you are using the stomach and the back muscles to move your body from left to right and vice versa.