Almost everyone will know this: the back hurts, the shoulders are tense, the whole body is on strike. Incorrect sitting and movement patterns lead to poor posture, which can lead to Germany’s number 1 widespread disease: back pain.
Anyone who sits at the computer for several hours a day will tend to adopt an unhealthy posture. In addition, a lack of exercise due to long periods of sitting can be the trigger for back pain and tension . But even people who are physically active can suffer from symptoms in the back area, for example when the vertebral joints are overloaded.
With 5 simple exercises, the harmony in the back area can be restored and under- or overloading of the spine can be effectively counteracted. You are welcome to use a mat for all exercises so that you can do them on a softer surface.
5 exercises for back pain
1. Katzenbuckel to relax the back muscles
Get into the quadruped stance by placing your hands, knees, lower leg and feet on the mat and keeping your back straight. The cervical spine and the head should be kept just as straight. Make sure that your back in particular is not in a hunchback or a hollow back at the beginning. Breathe in and out five times in the back and feel into your cervical vertebrae. Exhale one last time and lower yourself into the hump, which resembles a “cat’s hump.”
As you pull your navel inward with concentration, the hump forms almost automatically. With the next inhalation, you can return to the straight back position. Repeat this sequence about six times and you will notice how relaxed your back area will feel.
2. The bridge to strengthen the spine
Lie on your back on the floor and make sure it is flat. Here, too, it is important to avoid a hollow back as much as possible. Bend your knees and slowly lift your buttocks off the floor so that your thighs and buttocks form a straight line. Your arms are stretched towards your feet and act as a support for stabilization.
If you find this exercise easy, you can stretch one leg up straight or parallel to your other thigh.
Hold the position for a few seconds, then place your foot back on the floor and lower your pelvis so that you return to the original position. Stretch the pelvis up again and then the other leg up. After holding for a few seconds, you can place your foot back on the mat and lower your pelvis. Repeat this exercise about 5 times per side.
3. The fish against back pain
Lie on your stomach and place your hands on the floor at chest level. Now carefully push yourself off the floor with your hands and raise your upper body. In the beginning, a few centimeters are enough. Gradually the stretch in the back area will improve and you will notice how much higher you will automatically get.
Hold the position for a few seconds and lower your chest and neck back down. Depending on your fitness level, this exercise can be repeated up to 10 times.
4. The side plank to stretch the lateral back muscles
First, lie on the floor with the left side of your body. In this position, the right leg rests on the left. Bend your left arm and place your forearm on the floor. You can bring your right hand to your hip, with your arm bent here as well. Now slowly lift your pelvis off the floor and hold this position.
If you breathe deeply in and out, you can hold the position longer. After holding for a few seconds, lower your hips back down and switch sides. Be sure to tighten your back and abdomen during this exercise to give the muscles a good workout.
5. Lateral stretch of the spine to relax the back
Lie back straight on your back and stretch your arms out to your sides. Now bend your knees and cross your left leg over your right. Now drop your legs to the right and keep your upper body as straight as possible on the floor.
Hold this position for a few seconds, feel the stretch in your back – along your spine – and breathe in and out in a relaxed manner. Feel free to close your eyes and feel the flow of your breathing through your entire body. Now repeat the same with the other side so that the stretch is evened out.
With these exercises you specifically strengthen the muscles of your entire back area. Compensating for a lot of sitting on the chair or physical exertion works wonders and a holistic harmony is established with which you can effectively combat back pain .