A simple exercise that can help relieve discomfort and improve back mobility in a few minutes.
For years, the idea that “cracks”, sudden manipulations or blows to the back can cure spinal pain was popular. However, this approach is not only wrong, but it can be dangerous. Forcing the spine with violent movements can injure muscles, nerves, ligaments and tendons, generating vertebral instability and, in severe cases, permanent problems.
Many people feel immediate relief after these practices, but that effect is temporary. Within a few hours or days, the pain returns, because the real cause was never treated. The body enters a circle of momentary relief and constant relapse.
The Real Cause of Back Pain
In most cases, the pain does not originate in the bone, but in the muscles that have lost their ability to stretch and activate. With the passage of time and a sedentary lifestyle, muscles shorten, weaken, and cease to fulfill their mobility function. The spine then “locks” as a defense mechanism.
When we were young, the body moved easily because the muscles were active. Over time, we spend many hours sitting, hunched over screens, sleeping in bad posture, and repeating asymmetrical movements. All this causes stiffness, loss of muscle mass and overload of the spine.
Why rest, massage or creams don’t solve the problem
- Massage relaxes, but does not activate the muscle.
- Pain relievers only eliminate the sensation of pain, not the cause.
- Infiltrations or blockages can take away pain momentarily, but they do not restore mobility or strengthen the muscles.
A muscle that does not work atrophies. And when it is demanded suddenly, pain, inflammation or even injuries appear.
Daily movement is key
The spine needs daily mobility, just as you brush your teeth every day to avoid problems. The body has the capacity to recover at any age, but it must be stimulated progressively, consciously and constantly.
It is not a matter of force, nor of doing it all in a single day. The goal is to wake up the sleeping muscles and restore natural movement to each vertebra.
The exercise that helps to release the spine safely
This exercise is designed to work the entire spine, from the neck to the lower back, engaging shoulders, back, and hips at the same time. Its function is to release blockages, improve circulation and regain mobility without impacts or sudden movements.
How to do it step by step
- Lie on your side (either).
- The upper leg is flexed to 90° and the foot rests on the lower leg.
- With your lower hand, hold your knee so that it does not move.
- The other hand is free in front of the chest.
- Keep your head aligned, as if your body were a straight line.
Movement
- Exhale slowly as you open your arm back, following your hand with your gaze.
- The goal is for your torso to rotate until your back is on your back, without taking your knee off.
- Slowly return to the starting position.
- Then, raise your arm up and repeat the movement.
Perform 15 to 20 repetitions per side, slowly and in a controlled manner.
Breathing to enhance the effect
When you reach the maximum point of the turn:
- Take a deep breath
- Exhale slowly
- Only then does he return
This helps the body adapt to the new range of motion and speeds up the recovery of spinal mobility.
Weighted progression (only if there is no pain)
When exercise is already easy:
- You can hold a light object (book or 1 kg weight).
- Repeat the same motion.
- Increase the load only gradually and consciously.
Who should NOT do this exercise
- People with acute inflammation or persistent severe pain
- People with metal material in the spine
- In cases of hernia with active pain, professional supervision is recommended
Tips and recommendations
- Exercise every day, preferably in the morning or before bedtime
- Never make sudden or forced movements
- It advances little by little; Mobility is recovered with perseverance, not violence
- Accompany exercise with more active daily habits
- Listen to your body: progress should be comfortable, not painful
The back does not need extreme blows or manipulations. It needs conscious, regular, and progressive movement. When you activate the muscles that support your spine, the pain loses its reason for existence and the body begins to regain its natural balance. Consistency, not strength, is the real key to a healthy back.
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