These exercises will help with the pain.
Exercises for back pain: what you can do.
Anyone who is plagued by back pain has a lot in their own hands during the course of therapy – the earlier you start it, the better. In most cases, back pain is non-specific, i.e. it is not regarded as an illness but as a temporary health problem. The causes for this lie in incorrect or excessive strain on the spine, in signs of wear and tear and psychosomatic factors such as stress, loads of all kinds, overweight and the like.
The most important thing: Strengthen your back through varied movement. This means that loading and unloading must be carried out alternately so that the back muscles can develop. You can do this by taking advantage of as many situations as possible that your everyday life allows. There are various ways to moderately but constantly challenge and strain the body in order to arm yourself against the development of back pain and other limitations.
In the following paragraph, we want to show you tips that you can use to strengthen your back muscles and effectively alleviate back pain through exercises.
The primary goal: build back muscles
Back pain is caused by overstraining the back muscles, which disappears and degrades over time and through frequent incorrect straining. Physically active people in particular who have to lift, carry and two things at work need solid back muscles. The following principles apply:
- Always carry or lift with your back straight, never with your back bent.
- Use your knees to balance your back.
- The weight must be evenly distributed so as not to force one-sided loads.
- Alternating positions is important to relax muscles.
Anyone who is not very active and also does office work will almost certainly have to deal with back pain in the not too distant future. This is why sports, including swimming, cycling or hiking, are so important. Even and especially when pain is already there, this is often the only way to treat your own back pain naturally in the long term and thus prevent it.
Back exercises: you should pay attention to this!
If you want to work at home to alleviate back pain or even completely contain it, you cannot avoid back exercises. Exercises for back pain are elementary, because with every workout you do something good for your muscles and reduce the influence of wear and tear, overload and the like.
If you need to build back muscles, you should choose the back exercises that are most likely to be carried out safely and without much effort on your own.
Important: As soon as it hurts, stop immediately with the back exercises.
- Stretching of the back muscles
To do this, sit on your heels; knees touch the ground. Stretch forward, resting your stomach on your thighs. Stretch your arms forward, place your hands far in front of you on the mat. It is important to hold this position for at least a minute – longer if you like. You should breathe evenly and relax your back muscles completely.
- Strengthening of the muscles
The so-called “bridge” has proven itself. In this back exercise, you lie completely flat on your back on a mat, both hands at your sides, feet bent normally. Then slowly raise your pelvis so that your body forms a straight line. The shoulders stay on the ground. You should repeat this position about ten times and hold it for ten seconds each time.
If you want to do more, you can stretch one lower leg forward in this position – the only important thing is that you stabilize the pelvis so that it doesn’t tip over.
- Strengthening of the glutes as well as the lower back muscles
In this type of back exercise, you start in a prone position. Now support yourself with your forearms, look ahead and lift one leg and stretch it as far up as possible. Hold the tension in this position for a few seconds. Repeat the exercise and then switch legs.