These are the best exercises for back pain

Back pain annoys, but can be trained away – promised! The most effective exercises when it comes. And what you should consider in the back-workout urgently

E up nce wrong is enough sometimes. Or one has tried to move the cabinet aside – back pain has many faces and even more causes. Guidance on how best to keep your back free from acute pain (unlike sub-chronic and chronic back pain that lasts no more than 6 weeks) can be found here.

What are the most common causes of back pain?

While you may be reading this article while seated, a whole team of muscles, tendons, and ligaments work closely together to support your spine. Ideally, this collaboration gives a straight attitude. But as soon as one of the crew weakens, the whole system is sick. And the painful symptoms often show up much later

“The most common source of error is too weak muscles or an unbalanced balance of forces between them,” says movement therapist Arlow Pieniak from Hamburg . If a muscle is stronger or weaker than the one opposite it, it creates a muscular imbalance. By the way, the tendons and ligaments also suffer. This is because of one-sided stress, for example because you always carry your bag (the water box, the tool box …) on one side or because you put a lot of time into breast training, but the exercises for the upper back drop under the table.

In addition, a generally poor posture or question mark pose on the office chair can be the cause of a muscular imbalance. Once the muscles are weakened, they eventually react unexpectedly hysterically and tense up. “Anyone who performs an unfavorable movement or is exposed to drafts then does not have to be surprised by the pain that occurs,” says Pieniak. Straight lances of the witch occur when cool wind hits a lightly clad, sweaty back. So listen to Mommy’s advice and dress warmly!

If you are overcome by the pain, take a break for a conscious deep breathing.  This also relaxes the back muscles

By the way, the men are more often affected by back problems that have a lot of stress. Anyone who is constantly tense also does not give his muscles a chance to relax. Even if the hustle and bustle certainly can not be turned off overnight, you can do something about reducing your inner tension. No time? But. Breathe! “Deep abdominal breathing lowers muscle tone and relieves tension. Many people breathe at most in the chest, some come with the breathing even just down to the shoulder, “said the expert. 

What do I do for acute back pain?

“Even if everything is against it inwardly – move!” Advises the personal trainer. “Every standstill just blocks the tense muscle”. Light movement, on the other hand, promotes blood circulation and thus contributes to relaxation. “Do not bite on cramps, just do what works painless,” Pieniak warns. For example, taking a backache is great.

If the neck is specifically affected, cautious nodding and tilting helps to alleviate the discomfort. Also, a hot water bottle can help. “Put these a little deeper than the pain sits on, between the shoulder blades. Otherwise, warm blood flows into the head and this causes additional headaches, “said the movement therapist.

If the back problems are so severe that you can not even imagine getting a hot water bottle, lie down. On your back and put your legs up at a right angle. A few thick pillows, blankets or a chair will help you. “This so-called step position is the position that causes the least pressure on the back muscles,” explains Pieniak. In this way, you will refuel new energy until you can move again.

Ouch!  Here, neck pain is inevitable in the long run

Which exercises help with acute back pain?

The movement therapist has to deal daily in his studio with back pain patients. To revive the painful areas, Pieniak recommends a combination of stretching, mobilization and trigger point massages. For their execution you need a wooden rod, foam roller and a double ball. None? Do not worry, take a broom style, an unopened PET bottle without ribbing replaces the foam roller. In addition, give 2 tennis balls, put into a sock and knotted at the top, a great double ball double. So you not only do your back at home, but also in the workplace or anywhere else fast first aid.

Which exercises help against tension in the shoulder and neck area?

Anyone who sits a lot, works on the PC and not just since yesterday, can probably sing a little bit of neck pain. The reason is the bent head posture. After all, the head alone weighs about 6 kilos, even an angle of 30 degrees increases the load to about 14 kilos. “Most people do not move their shoulder blades in this bent position and try to do everything out of the arm. It works only one joint, where else 2 are busy, a painful overload is almost inevitable, “explains the expert. 

1. Serratus push-up

With the help of this exercise you will learn to involve your scapula again in the movements:

Serratus pushup

In the quadruped stand, pull the shoulder blades together with only the shoulders and pull down. The elbows do not work. Push up again and push the shoulders forward with straight arms. Tighten the abdominal muscles firmly, the spine remains straight. Run 3 times a day in 2 sets of 10 repetitions. 

2nd vortex scooter

The vertebral roller provides new mobility in the area of ​​the thoracic spine – otherwise you can bend a straight head posture anyway.

Vortex Roller

Sit down, put your feet up and place your back on a double ball or tennis ball sock. This is located at the level of the thoracic spine to the right and left of the spine. Lay hands on neck, elbows pointing upwards. Raise buttocks and hold in the air. Role only from painful point to painful point. There you stay until they dissolve. So it’s not about the classic up and down, but much more about the pressure on individual points.

Which exercises help against upper back pain?

The so-called hunchback problem also arises from prolonged sitting or standing and the associated prone thoracic spine, often in combination with a head in vulture attitude. In addition, the complaints are favored by a forward-looking movements. These include, for example, car and truck drivers, sales people, hairdressers, dentists … the list can be continued endlessly. Even if the pain is located in the area of ​​the shoulder blades, they can not tense on their own – as bones they are immune to it. However, the muscles above and below these bones are well susceptible to tension because the shoulder blades are poorly positioned due to the malposition. The deeper the affected muscles are, the duller you will feel the pain.

1. Shoulder Dehner

With the shoulder thinner you stretch all muscles (such as the broad back muscle) below the scapula. The important thing is to keep the stretch until you really feel a change. So be patient!

Shoulder Dehner

Fours. Push the buttocks and the upper body as far back as possible, the gaze goes between the upper arms to the left thigh. Place the right back of the hand with the extended arm in line with the left shoulder, the left hand reaches for the right. The weight on the left arm shift, the right one remains loose. Once the muscles become “soft”, repeat exercise on the left side.

2nd neck rowing

“With the neck-rowing you perform the exact counter-movement to the round-back posture, which compensates for this,” says Pieniak. Even if you are used to rowing differently, you will not need weight for this exercise. Often the tension is so strong that the pole alone is a challenge.

Neck Rowing

Hüftbreiter stand. Prevent with a straight back, the head is in extension of the spine. Hold a wooden bar with stretched arms under the shoulders. The belly is firm. Pull the rod towards the neck. The shoulder blades lead to each other, the elbows are in the final position at the level of the shoulders. Lower the bar to the starting position and repeat 10 times in 2 sets.

Which exercises help against pain in the lumbar region?

Strictly speaking, medics speak only of low back pain when the complaints concern the lower back. The cross with the cross is formed when the muscular opponents – in this case the abdominal muscles – are weaker than the muscles in the lumbar region. Especially the lumbar muscle feels obliged to join the job, but eventually this attempt ends in full spasm. “Since the muscle in this condition pulls strongly on the spine, you get that clearly as a lumbago,” explains the movement therapist. But also tense hip and gluteal muscles can cause grief. They push the sciatic nerve over time. Nasty feeling.

1. belly landing

The abdominal landing ensures that the loin muscle always stays nice and relaxed.

Belly landing

Rest your forearms in prone position and stretch your legs. The ball is only about 5 centimeters below the belly button and goes from there about 5 centimeters to the left outside. Turn left leg slightly to one side. Roll over the ball from the power of the arms. If you hit a pain point, stay there until it dissolves completely. Then look for the next point and do not forget the right side.

 2. Buttock massage

Inside is what it says: The buttocks massage loosens the glutes and does the same for the hip muscles on top of that.

Buttocks massage

Sit down and put your feet up comfortably. Place the ball under the right buttock half. Lean a bit backwards and support your arms. To reinforce, put down the right leg bent on the floor, the right sole pointing to the left ankle joint. Unwinding muscle with small circles on painful areas, one point is found, stay there. Then look for the next one, for a round thing do not forget the left buttock half!

What should I watch out for when performing the back pain exercises? 

For the how-to of the above-mentioned exercises without repetition requirement: Stay there until the pain dissolves. How long that exactly depends on how well you can let go. Those who come down easier will also be freed from pain faster. Of course, that’s the type thing, but deep breathing helps to loosen up.

In general, you should keep in mind: If the pain remains the same despite your efforts, it may be a herniated disc, which must be clarified by the doctor. If you experience symptoms of paralysis or even incontinence, seek medical attention. And immediately.

How do I prevent back pain? 

Certainly, sports such as climbing, swimming and strength training will help build strong protective muscles against back pain. However, you should be good to your back for the remaining 22 to 23 hours of the day. Corresponding care tips can be found here:

Which exercises protect me from back problems?

Are the tension and thus the pain history, the back chapter is far from complete. On the contrary, now it is up to the causes to go to the collar. As? With strength training, which compensates for stress and muscular imbalances. Otherwise, the pain will be back in no time and the lament will go to the next round.

Be sure to train not only the back of your torso, but also the corresponding antagonists – the chest and abdominal muscles – as well as the other players from the back alias the shoulders. For example, if the chest is stronger than the back, the shoulders are pulled too far forward and thus promotes tension. On the other hand, if the abdominal muscles are so weak that they fall into the hollow back when standing, the lumbar spine suffers.

The 5 best exercises for a strong back – without equipment

1. Reverse rowing in the undergrip

Reverse rowing in the underhand grip
  • Attach a chin-up bar one meter above the ground. Hang in the undergrip under the pole. The shoulders are below the bar. Stretch out the legs and keep the whole body in a straight line.
  • Pull up until the chest almost touches the rod. Keep the upper body straight. Never fully extend your arms during the set.

2. I-lift on the stomach

I-lift on the stomach
  • On the belly lying on the ground, raise the arms stretched in extension to the body. The palms face each other. Press the pelvis into the ground and tighten the hull.
  • At the same time lift your arms and upper body as far as possible from the ground. The head remains in extension to the spine, the view goes to the ground.

3. Shoulder girdle pulling

Shoulder belt-pulling
  • Support with arms straight under the shoulders behind a back on a rise. At a low elevation, put your legs straight on your heels, at a higher if necessary put your feet up and bend your legs. Loosen the shoulders and neck muscles so that the trunk falls down and the head drops to shoulder level.
  • Tighten shoulder and neck muscles and push up on the upper body, at the same time pulling the shoulder blades down as far as possible. Hold the tension, then back to the starting position.

4. Pushups

pushups
  • Go into the push-up position and keep the body in a straight line.
  • Lower the upper body until the body line and upper arms are level with the ground. Hold and then come back to the starting position.

5. Diagonal leg and shoulder raises

Diagonal leg and shoulder raises
  • Lay back on the floor and hold hands loosely at the back of the head. Keep legs stretched over the floor and lift the shoulder area. Tighten the left knee and turn the upper body to the left until the right elbow touches the left knee.
  • Change the sides in a fluid motion without removing the shoulders or legs. Say, now stretch your left leg, bring your right knee and left elbow together.

The 5 best exercises for a powerful cross – in the gym

1. Cable pulling with torso turning

Cable pulling with torso turning

Cable pulling with torso turning
  • Turn the upper body slowly from left to right. Pull the cable diagonally in front of the body from top left to bottom right, until the hands are at hip height to the right of the body. Change the page in the next round.
  • Place with your left side in front of a cable tow tower. Grasp a rope handle that runs over the top roller with both hands (thumbs up) and hold it at about shoulder height. Turn the trunk to the left. Remove from the tow tower until the cable is under tension. The almost stretched arms point to the left to the Zugturm, the view goes in the same direction.

2. Rump lifting with hands behind the head

Rumpfheben with hands over the head
  • Adjust the leg cushion of a trunk lift bench so that the pelvis is free to move. The feet are clamped under the foot pad. Bend your upper body at a 75-degree angle and fold your hands behind your head.
  • Slowly lift your upper body until your body is in a straight line. The entire exercise is done by the power of the back muscles. Hold briefly the final position and then come back to the starting position.

3. Reverse-Flys in the upper grip

Reverse flys in the upper grip
  • Put on a butterfly tower, grasp the temples in the upper handle and press the chest against the pad. Adjust the device so that the arms are stretched and the thighs and lower legs are approximately at right angles.
  • Guide the stirrups backwards in a steady motion. The arms are stretched laterally from the body in the final position.

4. Flys with inwardly opened palms

Flys with hands open inwards
  • Sit on a butterfly tower and lean against the cushion with your back. With the palms facing forward, press against the stirrups, the arms are stretched laterally and are in extension of the shoulders. The upper and lower legs are bent at approximately right angles.
  • Move the bars evenly until they almost touch each other. Hold this position, then slowly come back to the starting position.

5. Side crunches on the machine

Side crunches on the machine
  • Put on a crunch machine, place the upper arms on the cushions and grasp the levers in the hammer grip. Adjust the device so that the axis of rotation is at the level of the belly button. Turn the hips to the left at a 45-degree angle and place your feet hip-width, the upper body remains straight.
  • Roll the upper body in a steady motion as far forward as possible. The movement is mainly due to the strength of the abdominal muscles, the arms support as little as possible. In the next set, turn the hips to the other side.

Conclusion: Specific exercises help with back pain

In case of acute back pain, slight movement helps to relieve the tension and thus the discomfort. Targeted exercises additionally loosen up the games, only when you feel fit again does strength training come into play. Who forgets, is quickly reminded of the next pain attack, how important strong muscles are.