• The best exercises to avoid back and neck pain

  • Show off your waistband and end back pain: this is the exercise that 'has it all'

The new normal has imposed teleworking, which translates into spending long hours sitting in the living room, a space that, no matter how hard we try and enable, is not designed for that purpose.

This also triggers workers to

adopt incorrect body postures.

Most days we have so many tasks to complete and so many emails to send that the importance of taking small voluntary breaks to avoid pathologies associated with sedentary lifestyle and poor posture, including pain, does not cross our minds for a moment. lumbar, a disorder that, today, is one of the main causes of incapacity for work.

"It is a disease that arises from the age of 40 due to the degeneration of the spine and is the main cause of absenteeism from work and the reasons for consultation in the Traumatology and Orthopedic Surgery services," explains the

Navarra Clinic.

To avoid these pains in the lower back area, which if not treated in time can become chronic, it is essential to

have healthy habits, practice exercises to strengthen the area and stretch

whenever possible.

Next, we propose five exercises to strengthen the area and avoid pain.

  • The cat:

    This exercise is one of the classic yoga poses.

    Get on all fours, resting your palms and knees on the floor.

    Begin the movement by arching your back up and hiding your head.

    Then do the reverse movement, head back and arch your back down.

  • The cobra:

    lie on your stomach with your legs stretched out and place your hands at shoulder height.

    If you want to add a bit of intensity, bring your head back.

  • Knees to chest:

    lie on your back on a mat, bring your knees to your chest and support them with your arms.

    To achieve greater relaxation in the area, you can swing left and right.

  • Pelvic lift:

    lie on your back on a mat or mat with your back fully supported.

    Put the arms extended along the body and support the palms of the hand face down.

    With the knees bent, we inhale air and raise the pelvis, when exhaling we lower again.

  • Superman:

    as the name says, you must place yourself in a position that imitates the superhero's flight: with your arms and legs stretched out.

    Then lift your legs and arms at the same time, as if you were flying.

    If it's a lot of effort, you can start by alternating one arm and one leg.

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