About 10 years ago, I did a lot of work at home, broke walls and dug into my basement so I could stand up. Imagine how many wheelbarrows I had to fill to remove the earth from my basement and how many stones I had to wear to beautify my home.
You can imagine the effect that had on my back.
I then found myself for several months trying to repair the damage, between being too heavy and not getting down properly, I had really hurt my back. Besides, he never completely healed, even after all my appointments to heal me.
I ended up with what appeared to be chronic back pain, and these pain never really disappeared. I felt fatigue and tension in the lumbar area when I was standing up, my heart felt incredibly weak, and it became normal for me to live constantly with the presence of chronic lower back pain .
Finally, I decided to take things in my hands. I wanted my body to be better and I wanted to see what would happen if I really listened to what he was saying to me. So, I started stretching and strengthening my back every day doing a series of exercises that I thought were good for solving my specific problem.
Indeed, after only 3 weeks, my back was stronger and more supple, and the pain was gone.
I did some simple things like squats with body weight, and I created a morning stretching routine to keep my body supple. The routine includes the majority of the exercises below. Get started and things can change very quickly.
Lie on your back. Bend the right leg at the knee. Stretch your left leg over your head. Grasp it with both hands under your knee, and pull it toward your chest. Hold this pulling motion for 30 seconds. Repeat this exercise twice for each leg.
Lie on your back and bend both legs at the knee. Grab your left leg with both hands at the knee and pull it towards your chest. Hold this position for 20 seconds. Repeat the exercise twice for each leg.
Lie on your back. Stretch your right arm to the side, to make a right angle to your body. Tighten your left leg well. Try to stretch your right knee to the left side, so that it almost touches your left hand. Hold this position for 20 seconds. Repeat the exercise twice for each knee.
Lie on your back and bend your left leg at the knee. Place the lower half of your right leg crossed over your left thigh, with your knee bent at a right angle. Carefully fold your left leg towards your head. Hold this position for 30 seconds.Change your leg and repeat the exercise.
Lean on the floor with your right knee and stretch your leg behind you. Your left leg should be bent at the knee. Hold this position for 30 seconds. Repeat the exercise with this position for each leg.
Lie on the right side. Bend your left leg at the knee, grab your ankle with your left hand. Carefully pull your ankle with your hand, stretching the muscles of your left thigh. Your spine should not be bent. Hold this position for 30 seconds. Then lie down on the left side and repeat the exercise.
Leave the distance of an arm between you and a table. Fold your upper body forward, bend your knees slightly so that you can touch the edge of the table with both hands. Your arms should be stretched and your head should be level with your shoulders. Hold this position for ten seconds. Then straighten and stretch your body on each side as in the photo above.