3 exercises against back pain

Back pain is one of Germany’s number 1 widespread diseases and can lead to considerable restrictions in everyday life. If the first tensions and pains creep up, it is important to react immediately and counteract them with exercises. Since back pain is usually a result of under- or overuse of the spinal muscles, specific stretches and relaxation exercises that can be performed at home can lead to early alleviation or elimination of symptoms.

Training at home: 3 effective exercises against back pain

All they need for a home workout is a room and a mat. For effective treatment, a daily workout is recommended, which can last up to 15 minutes. Incorporate this exercise routine into your daily routine to achieve a reduction in spinal pain. In addition to home exercises, sports such as yoga or Pilates are recommended. If it is a case of chronic back pain, the cause can be found out in the course of physiotherapy and training adapted to the symptoms can be initiated.

Strengthen spine against back pain

This exercise is known from yoga and helps to stretch the back spine and then relax it again.

Daily 3 minutes exercise for back pain - Physiotherapie Praxis Berlin-Mitte Christian Marsch
Daily 3 minutes exercise for back pain – Physiotherapie Praxis Berlin-Mitte Christian Marsch

Lie on your back and stretch out your legs. Make sure your lumbar spine is flat on the floor. Now slowly lift your buttocks and pelvis off the floor so that a triangle forms underneath you. Tighten your abdominal muscles while doing this to avoid a hollow back.

Hold the position for about 30 seconds and move back to the mat one vertebra at a time. Repeat this exercise about 5 times.

“Looking up dog” to strengthen the middle back

Lie on your stomach while your legs are positioned hip-width behind. In the still relaxed position, the forehead rests on the floor. Now place your hands at your sides at chest level and push yourself off the floor with a breath. While the head and upper body are on top, the middle and lower back are stretched.

Daily 3 minutes exercise against back pain - Physiotherapie Praxis Berlin-Mitte Christian Marsch
Daily 3 minutes exercise against back pain – Physiotherapie Praxis Berlin-Mitte Christian Marsch

Breathe in and out deeply and release the pose. This exercise can also be repeated 5 times with pleasure.

“Cat-cow” as a suitable back exercises

Another exercise that mobilizes and strengthens the back is the “cat-cow”. To do this, get into the quadruped stance and bring your hands below your shoulders. The legs are in a bent 90 degree position. Now lower your head and make your back round, creating a hump.

3 minutes exercise for back pain - Physiotherapie Praxis Berlin-Mitte Christian Marsch
3 minutes exercise for back pain – Physiotherapie Praxis Berlin-Mitte Christian Marsch

Now straighten your head again and look up while your back forms a hollow back. Perform this exercise about 10 times to accomplish a sufficient stretch.

Daily exercise against back pain - Physiotherapie Praxis Berlin-Mitte Christian Marsch
Daily exercise against back pain – Physiotherapie Praxis Berlin-Mitte Christian Marsch

Performing these exercises daily can strengthen spinal muscles, which can reduce tension and back pain. In addition, massage or physical therapy can help eliminate painful symptoms. Pay attention to your body and react early to keep your musculoskeletal system fit.

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