Has your physiotherapist ever told you that it was important to mobilize the back Have you ever heard "Today's back workout!" at the gym? Don't understand why stretching in the morning is so enjoyable? We'll explain everything.
The back muscles
First of all, let us explain how the back is composed in terms of musculature .
We have more or less 250 muscles all over the back. Yes, that's a lot! They have specific shapes, very different functions, and are distributed symmetrically on either side of the spine.
The most well-known muscles are the trapezes and the The latissimus dorsi . But there's also the dorsalis minor, the spinous process of the back, the iliocostal process of the thorax and neck, the rhomboid minor and major… Shall we continue, or have you got the idea?
The back needs to move
After this brief anatomy lesson, it's important to understand why it's important to strengthen your back or at least to mobilize it in everyday life.
All these muscles, as you might suspect, aren't just for show. It's thanks to them that you can stand, get up, sit down, bend in all directions… They ensure the stability of your body and are involved in almost every movement you make on a daily basis.
Here, in brief, are some more concrete examples:
- THE trapezes allow us to throw a ball of paper into the bin, to move our shoulders to the rhythm of our favorite music, or to shrug them when we don't know the answer to a question.
- THE latissimus dorsi It helps us to inhale, reach out to grab our money, or lower our arms. It is also the largest and widest muscle in our body.
- THE Lumbar muscles , meanwhile, support the head throughout the day, make the chest puff out when one is proud, and allow one to stand upright.
The benefits of a mobile back
Keeping your back active every day is very beneficial:
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To facilitate everyday movements
Keep in mind that the stronger your back muscles become, the easier your everyday movements will be. You don't need to become a competitive bodybuilder (unless that's your ultimate dream); a few simple exercises will do the trick. -
To avoid sports injuries
When you engage in strenuous physical activity (like weightlifting), your back can suffer. To avoid these problems and be as strong as The Rock, do regular back exercises. This will protect your back and reduce the risk of injury. -
To reduce back pain
Even if you suffer from back pain, it's essential to keep moving. Otherwise, it's not uncommon for the pain to worsen. Weak muscles put too much strain on the spinal joints, which can lead to early-onset osteoarthritis and, consequently, pain. Engaging in physical activity such as walking, swimming, or yoga is a good way to mobilize your back.
Strengthening your back daily
The expression "easier said than done" takes on its full meaning here. So we've compiled a list of some tips to help you protect your back a little bit every day.
- Stand up at least every two hours: make a coffee, make a phone call or tidy up.
- Move even while sitting down : Take a series of deep breaths, cross and uncross your legs, change position, lean back against the chair then stand straight on the edge of the chair…
- Tilt the pelvis Back and forth while maintaining the positions. Repeat the operation a few times during the day.
- If you remain standing still, change position : leaning on the right leg, left leg, forward, backward…
- Stay hydrated (yes, hydration contributes to muscle efficiency).
- Try it muscle awakening or simply a series of stretches in the morning.
Finally, also pay attention to what your The bedding shouldn't be too " cocoon-like " . By avoiding being trapped in overly soft bedding, you make it easier to... nocturnal reversals and so you limit the micro-awakenings , often signs of poor sleep.
As you've probably gathered, moving and strengthening your back is essential, both for your personal comfort and your health. Every little bit helps.
In conclusion, we will continue to repeat this but Movement is life !