12 Millors exercicis per al mal d'esquena + causes i prevenció

T’has ajupit per agafar alguna cosa i has sentit un fort dolor a la part superior de l’esquena? Fer fins i tot coses senzilles, com aixecar una tassa, empitjora el dolor? Tot i que el mal d’esquena no és tan comú com el mal d’esquena, no és menys dolorós. La bona notícia és que hi ha una sèrie d'estiraments que poden ajudar a alleujar el mal d'esquena. Seguiu llegint per obtenir més informació sobre aquests trams.

Els millors estiraments per desfer-se del mal d'esquena superior

1. Estirament pectoral (estirament de paret de peu)

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Això pot ajudar a relaxar els músculs tensos de l’espatlla i l’esquena.

Què has de fer

1. Deixeu-vos a un braç d'una paret.
2. Premeu els palmells contra la paret a l'altura de les espatlles.
3. Inclineu-vos cap a la paret amb la part superior del cos, però sense moure els palmells.
4. Mantingueu aquesta posició durant 5-10 segons.

Repeticions

10-12

Col · leccions

3

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2. Extensió toràcica

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Els exercicis d’extensió toràcica ajuden a estirar els músculs de l’esquena (1). Per tant, poden ajudar a reduir el mal d'esquena.

Què has de fer

1. Agenollar-se davant d’un banc.
2. Col·loqueu els colzes al banc de manera que estiguin separats de l’amplada de les espatlles.
3. Arrodoneu-vos prou lluny del banc perquè tingueu un ampli espai per deixar caure el pit pels braços i estendre la columna vertebral.
4. Amb els genolls fermament plantats a terra, premeu el pit cap al terra amb els colzes que suportin el pes.
5. Esteneu la columna vertebral tant com sigui possible.
6. Mantingueu la posició durant 5-10 segons.
7. Torneu a la posició inicial.

Repeticions

10-12

Col · leccions

3

Torna a TOC

3. Braç lliscant a la paret (rotació de l'espatlla)

Youtube

Aquest tram funciona molt bé per al bíceps, les espatlles i la part superior de l’esquena. Pot ajudar a alleujar el dolor causat per les tensions musculars.

Què has de fer

1. Col·loqueu-vos contra una paret amb els glutis, les espatlles i el cap tocant-la.
2. Tireu les mans cap als costats, tocant la paret a 90 graus.
3. Dibuixa els músculs abdominals cap a la columna vertebral.
4. Aixequeu els braços per sobre mentre els omòplats i els braços estan plantats a la paret.
5. No us arrossegueu ni ajupiu-vos ni deixeu que la part inferior de l'esquena s'arqui.
6. Mantingueu aquesta posició durant uns 5 segons i torneu a la posició inicial.

Per què funciona això?

Aquest tram funciona molt bé per al bíceps, les espatlles i la part superior de l’esquena. Pot ajudar a alleujar el dolor causat per les tensions musculars.

Repeticions

12-15

Col · leccions

3

Torna a TOC

4. Compressió escapular

Youtube

Scapular squeeze aims at stretching the scapulae that include muscles as well as bones. This stretch increases the strength and flexibility of the scapulae.

What You Have To Do

1. Stand tall with your back straight.
2. Pull your shoulder blades towards your back but slightly lower such that your elbows are pulled back and inward.
3. Hold the position for about 5 seconds.
4. Return to the initial position.
5. If you go to a gym, you may try out the seated cable rows and barbell rows as they serve the same purpose.

Repetitions

10-12

Sets

3

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5. Mid-Trap Exercise – Prone Shoulder Horizontal Abduction

It is believed that mid-trap exercises often concentrate on the middle trapezius muscles. They may help in increasing the flexibility and strength of these muscles. However, there is no scientific research to back this claim.

What You Have To Do

1. Lie flat on your front on an elevated surface, such as a single bed.
2. Allow your arms to rest on either side in a ‘T’.
3. Squeeze your shoulder blades as you lift one of your arms to its maximum.
4. Lower your arms and repeat.

Repetitions

10-12

Sets

3

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6. Thoracic Stretch – Rolling Spine

Youtube

Thoracic stretches, like the rolling spine, may help in stretching the thoracic area. This may help in relieving tight and painful muscles.

What You Have To Do

1. Lie down on a mat with your knees at right angles to the floor, and your palms flat on the mat.
2. Raise your head and slowly pull your knees toward your abdomen.
3. Rock back and forth slowly, such that you are rolling your spine, one vertebra at a time.
4. Go back to the initial position and repeat.

Back To TOC

7. Quadruped Arm And Leg Raise

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The quadruped arm and leg raise helps strengthen the core and gives proper alignment to the spine (2).

What You Have To Do

1. Sit on your hands and knees on a yoga or exercise mat. Your arms should be just below your shoulders, and your knees right below your hips.
2. Extend one leg and the arm opposite to it such that it is aligned with your body.
3. Return to the initial position and complete the repetitions.
4. Repeat for the other leg and arm.

Repetitions

10-12

Sets

3

Back To TOC

8. Rowing Exercise

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Rowing is great for your arms, legs, core, and back. It may help in strengthening the muscles and promote flexibility.

What You Have To Do

1. Sit erect with your legs and arms straight out.
2. Pull your elbows back downwards.
3. Move your body back and forth so that you are leaning slightly back when you pull your arms towards the chest.
4. You can also fully bend your knees to the “catch” position as you complete a full stroke.
5. Move back to the initial position and repeat.
6. You can also carry out this workout at a gym.

Repetitions

10

Sets

3

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9. Cobra Pose

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Cobra pose is believed to be effective in reducing pain. This may help in strengthening the entire back and shoulders.

What You Have To Do

1. Lie flat on your stomach on a yoga mat.
2. Plant your toes on the floor, with your forehead resting on the ground.
3. Keep your feet together, with your heels slightly touching each other.
4. Place your hands under your shoulders, and keep your elbows close to your torso.
5. Take a deep breath and slowly lift your chest, head, and abdomen while your navel is still touching the ground.
6. Pull your torso back with your weight on your hands.
7. Arch your back as far as possible and then tilt your head and look up.

Repetitions

10-12

Duration

15-30 seconds

Back To TOC

10. Downward Dog Pose

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It may help in strengthening your bones and muscles and alleviates back pain.

What You Have To Do

1. Get on your fours on the floor. Your knees should be right below your hips, and your arms a little in front of your shoulders.
2. Spread your palms and toes on the ground.
3. Take a deep breath and exhale as you lift your knees away from the floor.
4. Initially, keep your knees half bent and lift the heels away from the floor.
5. Lengthen your tailbone away from your pelvis and towards your pubis.
6. Push your thighs back and forth along with your heels.
7. Straighten your knees slightly, but don’t lock them.
8. Firm the thighs, arms, and the shoulder blades.

Duration

1-3 minutes

Back To TOC

11. Posture Correction

This stretch may help in correcting your posture, which is one of the many triggers of upper back pain (3).

What You Have To Do

1. Kneel on your right knee and place your left foot on the floor.
2. Place both your hands on the left thigh and bend your hip forward until you feel a stretch in your hip flexors.
3. Contract your abdominal muscles and tilt your pelvis back slightly.
4. Keep your chin parallel to the ground.
5. Hold this pose for 20-30 seconds and repeat with the other leg.

Repetitions

10

Sets

3

Back To TOC

12. Thread The Needle

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This pose may help relieve stiffness and pain in the upper back.

What You Have To Do

1. Place your elbows right under your shoulders, and your knees under your hips. Keep your head in a neutral position in the center.
2. As you exhale, slide your right arm underneath the left arm as your palm faces upwards.

   Your right shoulder should touch the mat.

3. As you rest your right ear and cheek against the mat, gaze towards your left.

   Your left elbow should be lifted, and your hips raised. Don’t press your entire weight on your head.

4. Adjust your position such that you don’t strain your neck or shoulder.
5. Allow your upper back to broaden and your lower back to relax.
6. Hold this position for a minute and then release the pose.
7. Repeat on the other side.

Duration

1-2 minutes

In addition to these stretches, here are a few tips that may help in dealing with upper back pain and prevent its recurrence.

Prevention Tips

• Practice good posture, be it at work or at home.
• Exercise regularly.
• Maintain a healthy weight.
• Manage your stress levels.

Listed below are the causes of upper back pain.

What Causes Upper Back Pain?

A variety of factors may trigger back pain, like:

• Strain or injury to the back muscles due to overuse
• Poor posture
• A pinched nerve in the spine or close to the ribs
• Fractured backbone
• Damaged or displaced spinal disc (Herniated disc)
• Osteoarthritis, which causes the cartilage protecting the bones to wear down
• A chronic pain disorder called myofascial pain syndrome caused by the repetitive contraction of the muscles.
• Issues with the gallbladder, such as gallstones
• Pain between the shoulder blades

The sensation of pain in the upper back may vary from one person to another. Here are some common symptoms associated with upper back pain.

Signs And Symptoms

The pain that occurs is often described in the following terms:

• Stiffness
• Aching
• Sharp
• Burning
• Crampy

Upper back pain may result from mild to severe factors. It may be the result of something as minute as the overuse of the back muscles to something as serious as cancer (3).

Let us now look at the factors that put an individual at a higher risk of developing upper back pain.

Risk Factors

The risk factors for upper back pain include:

• Advancing age
• Weak muscles
• Obesity
• Underlying medical conditions, like sciatica, arthritis, osteoporosis, fibromyalgia, or even cancer.
• Smoking

A combination of the tips and stretches mentioned above may alleviate your upper back pain to a certain extent. However, consult a doctor to find out the cause of the pain if it persists.

Expert’s Answers For Readers’ Questions

How should I sleep with upper back pain?

Algunes posicions per dormir poden ajudar a millorar el mal d’esquena. Intenteu dormir amb un coixí entre les cames o per sota de vosaltres per obtenir suport. Els que dormen de costat poden mantenir el coixí entre els genolls i dibuixar-lo cap al pit. També podeu utilitzar coixins terapèutics que us permetin mantenir el coll en la posició correcta.

Els massatges ajuden al mal d'esquena?

Sí, certs massatges terapèutics poden alleujar els símptomes del mal d’esquena i també millorar el rang de moviment.

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Stylecraze té pautes d’aprovisionament estrictes i es basa en estudis revisats per parells, institucions de recerca acadèmica i associacions mèdiques. Evitem utilitzar referències terciàries. Podeu obtenir més informació sobre com ens assegurem que el nostre contingut sigui precís i actualitzat llegint la nostra política editorial.

• Yoo, Won-gyu. “Effect of thoracic stretching, thoracic extension exercise and exercises for cervical and scapular posture on thoracic kyphosis angle and upper thoracic pain.” Journal of physical therapy science 25.11 (2013): 1509-1510.

  pubmed.ncbi.nlm.nih.gov/24396221/

• Hajihosseini, Elham, et al. “The effects of strengthening, stretching and comprehensive exercises on forward shoulder posture correction.” Physical Treatments-Specific Physical Therapy Journal 4.3 (2014): 123-132.

  www.researchgate.net/publication/281200197_The_Effects_of_Strengthening_Stretching_and_Comprehensive_Exercises_on_Forward_Shoulder_Posture_Correction

• Deyo, Richard A., and Andrew K. Diehl. “Cancer as a cause of back pain.” Journal of general internal medicine 3.3 (1988): 230-238.

  link.springer.com/article/10.1007/BF02596337