Every year, one in two French people are affected by chronic back pain. An evil that costs nearly 661 million euros per year to the Health Insurance.

The organization has also made its battle for the years to come: to fight against the "scourge of the 21st century" and spend less money because of this pathology, Health Insurance launched in November 2017 a national campaign to focus on the importance of physical activity to relieve back pain.

Entitled "Back pain, the right treatment is the movement", the latter aims to minimize the number of medical consultations related to back pain and raise public awareness to adopt a healthy lifestyle, to prevent harm chronic backs.

You are told how to adopt a sports routine without hurting yourself, and most importantly, to relieve your back pain.

  • The brisk walk to strengthen his back

When walking briskly, trapezius, rhomboid, large dorsal, large round or soft infraspinous are used.

The brisk walk to relieve my back © baona / iStockphoto.com

The advantage? It protects the spine by working all the muscles on its back, and by extension, it reduces the risk of developing back or lumbar pain.

Louise Antunes, osteopath practitioner in liberal since 2016 in Paris advises, however, to favor short steps to "work the muscles at low intensity, but in depth".

The most important thing is to pay attention to your posture: you keep your shoulders relaxed and you keep your back straight to avoid getting injured during the exercise.

  • Postural stretching to increase flexibility

Midway between Pilates and yoga , postural stretching will allow to stretch and tone the back and abdominal muscles in depth. This reinforces all the over-stressed muscles that surround the spine in order to perfect our muscular mobility and our posture.

Exercise is ideal for people with low back pain, scoliosis or even kyphosis.

  • Swimming to stretch smoothly

This sport "worn" is ideal for people with back pain because it does not induce shocks related to gravity.

Backstroke to avoid back pain © rbv / iStockphoto.com

Louise Antunes particularly recommends butterfly or back crawl. "This is a gentle stretching of the muscles, and the feeling of weightlessness in the water prevents compression in the vertebrae, unlike the non-flowing breaststroke which intensely strains the cervical spine." explains the practitioner.

  • The elliptical trainer to improve your posture

In addition to protecting the joints, the elliptical also helps to tone up 80% of our muscles.

"This very cardio exercise allows us to strengthen the cardiovascular system , which positively affects our metabolism.The more we are in better physical condition, the better our anti-pain and self-healing systems will be," he says. the osteopath.

And continue: "It avoids the risk of fibrosis of tissues (tissues do not regenerate properly after inflammation, and healthy tissue is transformed into fibrous tissue), and we boost the elasticity of our muscles."

During exercise, the back muscles are very much in demand. To adopt a good posture: relaxed shoulders, gaze, chin straight and abdominal muscles contracted, we hold the good end!

  • Yoga to tone the muscles of your back

No need to practice high intensity sports to deepen muscles and tone the muscles of the posture.

Yoga is the perfect example: it allows to relax, relax, strengthen, without harming our muscles.

Louise Antunes recommends to try the position of the Dog upside down and the Dog upside down, coupled with the position of the Salutation to the Sun, the postures most known in this discipline, but also those which best relieve the back muscles so much it naturally stretch the spine.

It only remains to equip his workstation with a small cushion and a footrest to keep a straight posture at his desk and to put on our sports shoes!