Everyone who has experienced serious back pain knows how difficult it can be to perform even the simplest movements and tasks. That's why it's important to strengthen your back consistently early on. Regularly performing exercises to strengthen your back muscles will help keep your back healthy, resilient, and free from pain.
Why you need effective back exercises
Nowadays, we spend most of our work day and leisure time sitting down. Our back isn’t made for that. Because of associated incorrect posture or inactivity, our muscles can harden or even atrophy if no demand is made on them. As a consequence, it’s quite common that acute problems recur at regular intervals and may even become chronic after a while.
But those who are subjected to ongoing work-related strain, for example from carrying or lifting heavy objects or mainly one-sided movements, are also at risk of suffering from back injuries. The same applies to ambitious athletes – after all, excessive back strain can also cause problems.
Targeted back training, however, can counteract all this: regular back exercises and stretches can compensate for inappropriate mechanical stress, strengthen the muscles, and prevent shortening of the ligaments. This creates effective protection from strain that cannot be avoided during everyday tasks. The important thing is that you stick with it: only regular back training will lead to long-term success. You have to make a consistent demand on your muscles – that’s the only way they will get stronger and more resilient.
Back training without equipment
The good thing is: many exercises to combat back pain can be performed at home without much hassle and expensive equipment. You won’t need more than your body, a smooth surface, and a little space – your own body weight is sufficient for this type of training.
We recommend you plan your training efficiently. It’s good to pick a specific time for the exercises several times a week and to make sure you stick to it. This increases motivation and turns a vague idea into a binding appointment. Ideally, you should integrate the exercises into your day such that they become just as much part of your life as brushing your teeth – for example after getting up in the morning or after your lunch break.
The following applies to all back exercises:
if you experience pain during the exercises, you should stop immediately. If you’re not sure, discuss with your physician whether the exercises are suitable for you – especially if you’re already being treated for back problems.
Back exercise 1:
Lie on your right side first.
Your knees are stacked, legs straight.
Support your body with the right forearm directly under your shoulder.
Now lift your buttocks so that your knees, pelvis, and shoulder girdle form a straight line. Briefly hold this position.
Now slowly lower your pelvis without touching the floor, and lift it again.
Repeat this movement 6 times on each side.
Tip: let your pelvis touch the floor if the exercise is too difficult. For increased stability, bend the bottom knee and rest the lower leg on the floor.
Back exercise 2:
Get down on all fours.
Make sure your knees are below your hips and your wrists are below your shoulders.
Keep your back straight and brace your abdominal and buttock muscles.
Keep your pelvis straight as well.
Now raise your left leg and right arm and stretch them out simultaneously.
Briefly hold this position, then repeat the movement with the other leg and arm.
Repeat this movement 5 times on each side.
Tip: if stretching your arm and leg out is too hard, bend them.
Back exercise 3
Active Back Stretch (Vertical)
Stand up straight with your feet hip-width apart.
Slightly bend your knees and keep your back straight.
Loosely hold your hands above your head or place them behind your head.
Bend forward slightly with a straight back and push your buttocks back a little.
Straighten up again slowly.
Repeat this movement 6 times.
Tip: bend your knees without lifting your arms if it’s too difficult.
Back exercise 4:
Lie on your back and relax.
Bend your legs so your knees are at an angle of about 90 degrees, feet about hip-width apart.
Place your arms close to your body on the ground.
Now lift your buttocks off the floor so that the upper body, pelvis, and knees form a straight line.
Hold this position for 20 seconds, then slowly lower.
Repeat this movement 3 times.
Tip: if you want to make the exercise harder, support yourself on tip-toes.
Are you interested in additional exercises that strengthen your back?
Then start your training and stand up for your back: Get the free Bauerfeind Training App* to go with your back support or orthosis and start your individual training program that has been compiled by health experts.
*If you’re already being treated for back pain, please consult the staff helping with your therapy, i.e. the treating physician or physical therapist, on the use of our Training App.
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