As one of the 'side effects' of the current situation, we are forced to spend more time sitting at home. The less physically active you are the more debilitating and painful your back pain can be.
On the other hand, however, the plus side is that we have more time to focus on our health. We don't have such an intense rhythm of life, the days have become slower and calmer. We don't necessarily need to grab some unhealthy fast food to eat. We have more time on our hands to watch our diet, just as we have more time on our hands to listen to our body.
We can focus on that little nagging shoulder pain, posture, or that back pain we usually try to ignore in our crazy, fast-paced days.
It's a great opportunity to heal your body, and focus on stretching, foam rolling and mobility exercises, because back pain is not something you can afford to ignore. If you don't address the problem it will come back again and again.
To relieve the tightness in your back, one the best exercise you can do is the pigeon pose:
This stretching pose will realise your glutes and lower back muscles. Hold the pose for 30 seconds on each side.
Having this extra time on your hand will allow you to fix your shoulders, posture and heal your back. Focus on your core strength and try out new, but safe core stability exercises:
Pallof press is an anti-rotational core exercise which helps you to build a stable core. Do 3 sets of 8 reps on each side.
Here is a more advanced exercise to build a stable core:
Try to spend your days doing things what you always need to postpone because of the lack of time. Spend more time stretching and foam rolling, try to meditate or read a book.
Let me know if this post was useful and if you need some advise or help to fix your movements.
One-to-one personal training is available via skype!
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