Say goodbye to back pain, these are the easiest stretches to avoid it even if you don't exercise

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Back pain has already become a chronic problem for the majority of Spaniards and one of the main causes of

in our country.

According to the figures handled by the Spanish Society of Rheumatology (SER), it affects no less than eight out of 10 Spaniards and becomes especially worrying once they turn 40, "due to the degeneration of the spine", explain the experts

the Navarra Clinic.

It is, therefore, one of "the most

consultations in medical centers," says Enrique Ornilla, a doctor in the Rheumatology department of the

"But it is important to differentiate the type of pain; pain caused by a contracture or hernia is not the same as pain caused by inflammation

" he warns.

pain

, which appears in the morning, is accompanied by stiffness and improves with movement throughout the day," he adds.

Another,

which, contrary to the previous one, worsens throughout the day: "We are feeling worse and the more we do, the more it hurts."

Differentiating between them is important, says the expert, because the

are very different.

"If the pain appears in the morning without an apparent cause, it is necessary to see a specialist," he says.

Contractures that cause back pain

When the back pain is muscular, it is closely related to the bad

that a sedentary life forces us to and the complications that this generates, among others the loss of

being overweight and stress.

"While we are sitting in a chair, the

do not work and we condemn them to receive less oxygen, they atrophy and suffer from

that in turn cause lower back pain," says Alexander Pérez, founder CEO of Wonder Medical, specialists in bodybuilding.

As he assures him, "it has been shown that a

stable

, invariably reduces the incidence of these pains."

How to avoid back pain

"A sedentary lifestyle, spending more than eight hours sitting in front of a computer, looking at the mobile and, of course, stress, make our

suffer and end up causing pain and discomfort that can become unbearable", adds

, instructor of the online platform for Yoga, Fitness, Mindfulness & Nutrition Blue Bamboo Studio classes.

Therefore, getting a strong back, if there is no other underlying problem that harms our health, depends on moving and practicing some exercise on a regular basis.

There are certain specific routines that help prevent

and keep the muscles surrounding the spine strong and toned.

In general, they are series that focus on strengthening the muscle groups of the trunk and back, as well as on the mobility of the spine, and have among their star disciplines yoga and, specifically, some of their specific

for strengthen this area.

Take care of your back without exercising

But it is also possible to take care of your back without doing sports.

It basically depends on practicing some simple

exercises that allow us to loosen and relax the muscles and that specifically work the upper area, the

area and between

.

It is a very quick and easy routine, "perfect for people who spend many hours in front of the computer or for a long time in a sustained position", explains

They are routines that seek to stretch the

back

.

As a rule, you have to do them smoothly, without forcing, and always controlling your breath, concentrating on the movement.

Six stretches for the back

The series of stretches proposed by

is very easy to do, suitable for anyone regardless of their physical condition.

These are six

that are performed in just

and must be repeated three times a week.

"Doing them consistently, you will notice results," says the instructor.

1.

shoulders and scapulae.

Circling down and back.

2.

the chin towards the sternum.

We hold there for a few seconds.

3.

, we raise our left arm and rest our right arm on a block of wood.

It is important that the elbow is flexed and that we move the right shoulder away from the head.

Extend your arm.

Note the dorsal.

The left pelvis should remain on the floor.

Then do the same to the other side.

4.

from the quadruped position, we intertwine the fingers of the hands, between which we will put the head.

We round the back as we inhale.

We return to a straight back as we exhale.

5.

knight's position, foot at knee level at a 90º angle, the other leg, knee and instep on the ground.

We put our hands behind our heads and open our chests as much as we can, looking slightly up.

6.

on your hip and bring your left elbow to your right knee.

Do several repetitions.

When you come back, stretch your chest as far as you can.

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