> For the complete documentation index, see [llms.txt](https://docs.waffstudio.com/en/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://docs.waffstudio.com/en/academy/programs/back-pain.md).

# Back Pain

### 1 - Mobilize the entire body in a static sitting position. <a href="#id-1-mal-de-dos" id="id-1-mal-de-dos"></a>

* stresses your lumbar spine in flexion and extension.
* stresses your thoracic spine, in flexion and extension.&#x20;
* stresses your cervical spine, in flexion and extension
* stresses your lombar spine, in right left inclination.&#x20;
* stresses your thoracic spine, in right left inclination.&#x20;
* stresses your cervical spine, in right left inclination.
* stresses your lumbar spine, in right left rotation.&#x20;
* stresses your thoracic spine, in right left rotation.&#x20;
* stresses your cervical spine, in right left rotation.

{% embed url="<https://youtu.be/5w45pp5V_Z4>" %}

### 2 - Limit tiredness and help you feel better while sitting.  <a href="#id-1-mal-de-dos" id="id-1-mal-de-dos"></a>

* works your abs.&#x20;
* works your hips flexor.
* works your obliques and lumbar vertebrae.&#x20;
* works your entire anterior muscle chain, as well as your obliques.&#x20;
* trains your anterior cruciate chains.
* trains you hip flexors, and your obliques.&#x20;
* trains your anterior cruciate chains.

{% embed url="<https://youtu.be/L3P_zIpTrBc>" %}

### 3 - Help to release the tensions. Do them several times, in a slow and gentle manner.  <a href="#id-1-mal-de-dos" id="id-1-mal-de-dos"></a>

* streche your cervical spine.
* streche your thoracic spine.
* streche your back chains.

{% embed url="<https://youtu.be/BHBWPbvKdjM>" %}