Regular Back Exercises Against Back Pain

Common condition back pain: Prevention & therapy

Statistically, over 70 percent of Germans suffer from chronic back pain. One-sided posture and sitting positions, improper strain on the spine, and stress are among the most common causes. With the right back training, back and neck pain won't even have a chance to develop.

Everyone knows the feeling when your back and neck cause problems. Then every movement becomes an agony. Today, many people suffer from neck and back pain that becomes chronic over time. The most common cause is repetitive movements and improper strain. This includes sitting and standing activities that put heavy stress on muscles, ligaments, and joints. Incorrect mattresses and pillows are also responsible for chronic back problems. If the discomfort is not treated in time,

• painful tension in the back muscles
• headaches
• nausea
• dizziness
• wear and tear of the vertebrae and joints

be the result. However, sufficient movement and targeted back training are effective means of preventing back and neck pain.

Back training to strengthen back muscles

To prevent back and neck pain, you need to strengthen your abdominal and back muscles equally. In this way, pain and postural damage can be alleviated in the long term. If you want to strengthen your spine, you don't necessarily have to consult a back specialist right away. Back training can also be carried out easily at home.

Even without a back trainer: Exercises for the back muscles

1. Lie on your stomach with your arms and legs extended. Now slightly raise your left arm and right leg. The tip of your nose should touch the floor. Hold the tension for 10 to 15 seconds before performing the exercise with your right arm and left leg. Each side should be trained three times.
2. Get into an all-fours position. Arms and knees are about shoulder-width apart. Your head is centered, eyes facing the floor. Now extend your left arm forward and your right leg backward. Hold the tension for 10 to 15 seconds. Arms, legs, and spine must form a straight line. Perform the exercise a total of six times (three times per side).
3. Lie on your back and bend both legs. Place your arms alongside your body with your palms touching the floor. Then lift your pelvis. Make sure your abdomen and thighs form a straight line. After holding the tension for 10 to 15 seconds, slowly lower your pelvis back down. Then repeat the exercise two more times.

Exercises for the abdominal muscles

A flat and toned stomach is not only extremely attractive – it also supports the spine. These exercises can also be easily performed at home, with or without back training equipment.

1. Crunches are the classic abdominal exercise. Lie on your back on a mat. Bend your legs with your feet firmly on the floor. Cross your arms over your chest. Then raise your upper body a few centimeters. Your lower back remains flat on the mat to avoid arching your back. The upward and downward movements should take two seconds each. Hold the tension at the highest point for two seconds before slowly lowering your upper body back down. Three sets of 12 to 15 repetitions are completely sufficient for this exercise.
2. First, lie on your back on a soft mat. Your legs are extended, and your arms lie close to your body. Now raise your legs. Keep your knees only slightly bent during the upward movement. As soon as your feet reach the highest point, slightly lift your buttocks as well to increase tension in the abdominal muscles. Lower your legs only after completing 10 to 15 repetitions. Ideally, repeat the exercise two more times.

Strengthening back muscles: Back training in daily life

You can also keep a few things in mind in your daily routine to prevent back and neck pain. People with sedentary or standing jobs who constantly overstrain their muscles are particularly affected. Here, frequent changes of position and loosening exercises (arm circles) can help relieve strain on the back muscles. Especially in the office, you should pay attention to an upright seating position, achieved through a height-adjustable chair and an adjustable computer screen.

Swimming is an exceptionally gentle sport that relieves stress not only on joints and ligaments, but also on the vertebrae of the spine. You can swim well into old age to strengthen your whole body and boost your cardiovascular system.

In daily life, we often have to lift heavy loads. Herniated discs caused by a slipping disc are a frequent consequence. Therefore, you should squat when lifting heavy objects whenever possible to prevent consequential damage.

Sleeping properly: Back problems also develop during sleep

Back and neck pain can also be caused by the wrong mattresses and pillows. Learning how to sleep properly is essential. The mattress should be neither too hard nor too soft, allowing the neck, shoulders, and buttocks to sink in while supporting the lower spine.

Many people also like to sleep on their side. In this case, the pillow should be large enough to support the cervical spine rather than overextending it.

Massage can help with back problems

Back problems cannot always be resolved with targeted training. Conservative therapies can often be useful to loosen muscles and relieve pain. A massage, which is frequently combined with physiotherapeutic treatments, fango or mud packs, electrotherapy, or red light, is one of the most popular applications in this regard.