5 Exercícios para dor nas costas

[{"selector":"#anim-7cc62c3c-5ec9-4b2d-98f3-a47caf67503a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":3000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

[{"selector":"#anim-21901bfc-f1d8-4021-a419-34a278e18e51 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":3000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Aliviar a dor nas costas é possível com exercícios simples que fortalecem e alongam a musculatura da coluna. Confira:

[{"selector":"#anim-f15b2012-02ac-4af1-b348-a1be64d8eb9f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":3000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Gato e vaca: alternar a curvatura da coluna melhora a mobilidade e reduz a rigidez nas costas e pescoço

[{"selector":"#anim-22a118a0-4777-4b64-91f5-eff1953e9485 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":3000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Ponte no solo: fortalece glúteos e lombar, ajudando a sustentar a coluna e a aliviar a tensão na região inferior

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[{"selector":"#anim-9c88adba-f4b7-4a16-8fe7-b3ed11ae3b39 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":3000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Joelho ao peito: melhora a flexibilidade e reduz a dor na lombar ao aliviar a tensão acumulada na região

[{"selector":"#anim-47229a7b-9e52-4cde-89a5-48a896548fed [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":3000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Alongamento em pé : com as mãos na parede, alongue costas e pernas para relaxar a musculatura e aliviar a dor

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