Exercises for back pain
introduction
As many people for regular exercise no time and often sit in the office for hours are confronting themselves more and more often Back pain one that can become quite painful and annoying in the long run. To get this under control, it is enough every day ten minutes For Back exercises to plan.
Read more on the subject here Back pain
After a relatively short time they appear clear progress and the back pain can also be brought under control over the long term. In addition to the exercises presented below, it is always advisable to take as many paths as possible foot or on the bicycle put back. This strengthens the back and so bends Back pain in front. Movement in general protects against one Muscle breakdown in the back. Among other things, this breakdown ensures that in combination with a falschen posture back pain arise.
Read more on the subject here Back pain - what to do?
Appointment with a back specialist?
I would be happy to advise you!
Who am I?
My name is dr. Nicolas Gumpert. I am a specialist in orthopedics and the founder of .
Various television programs and print media report regularly about my work. On HR television you can see me every 6 weeks live on "Hallo Hessen".
But now enough is indicated ;-)
The spine is difficult to treat. On the one hand it is exposed to high mechanical loads, on the other hand it has great mobility.
The treatment of the spine (e.g. herniated disc, facet syndrome, foramen stenosis, etc.) therefore requires a lot of experience.
I focus on a wide variety of diseases of the spine.
The aim of any treatment is treatment without surgery.
Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.
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Exercises for back pain
The following exercises train the entire Spinal muscles, strengthen your back and prevent back pain.
Exercise 1
This exercise takes place on the Lying back on the floor instead of and is also called "Sit-up" designated. You can use a Sleeping mat or two pillow use. The legs are placed with the lower legs on a small table and the arms are next to the upper body. This basic position now becomes Head, arms and shoulders lifted from the ground at the same time. Palms point towards the table and the backs of the hands towards the upper body. Raising the shoulders shifts the arms slightly forward in their position towards the legs. The chin goes towards the chest and the legs ideally remain on the table. This exercise should be about Repeated 15 times become.
You can find more information about the Back training
exercise 2
Another exercise for Vprevention of back pain and to relief this also begins in the Supine position on a sleeping mat. The arms are again next to the body and the left leg is slightly upright, the right leg is flat on the floor. Then you start the exercise by lifting your head and pulling your left knee slightly towards you with your right hand. The arm is not fully extended, but slightly bent at the elbow joint. The bent knee is held in the air slightly above the ground. The chin should be pulled towards the chest as in the previous exercise so that the Neck muscles is tense. This exercise should also be up to 15 times repeated and then the Side or leg changed become.
Exercise 3
The next exercise no longer takes place on the back, but lying on his side instead of. The upper body is supported on one elbow. The other arm rests on the upper body and covers the stomach. The supporting arm should be positioned so that the elbow is below the shoulder joint. The legs are stretched out and the upper leg crosses the lower leg. This position now becomes the Hip raisedso that the entire body forms a line and only has ground contact through elbows and lower legs. It is important to maintain tension throughout the body. The head is in extension of the spine to avoid unwanted Stress in the neck area to avoid. The hip lift can be held for a few seconds before the pelvis is lowered back to the floor. This exercise should be up to 10 repeated before a page change takes place.
Exercise 4
Another exercise that does the back as well effectively relaxed is the Step storage. The head and upper body rest on the floor on a mat. The hips are bent at a 90 degree angle and the lower legs rest on a stool or chair, so that a 90 degree angle is also created in the knee joint. Now inhale and exhale deeply and in a controlled manner. The breathing should be consciously directed into the abdominal and pelvic area. The spine is in full contact with the ground all the time.
Exercise 5
To that too deeper back muscles To exercise, lie down on a mat on your stomach and stretch your hands forward. Now you lift your legs and alternate up and down movements with your arms and legs. You can do this until the muscles start to burn due to the load, or you can do the exercise for about 30 seconds and then take a break and then train again for 30 seconds. This exercise can help directly with pain, But also effectively prevents back pain.
Exercise 6
Another exercise to strengthen the deep muscles is also known as "Hacker" designated. This name comes from the fact that there is a Movement of the forearms up and down takes place. Stand hip-width apart and bend your forearms at about a 90 degree angle. Now both forearms lead alternately chopping movements out. By training the deeper muscle layers, posture is improved and back pain due to incorrect posture can be avoided.
Exercise 7
However, a healthy back is not all that is needed healthy and strong muscles, but also movable vertebral bodies. Of the Cat hump is a back exercise that helps to keep the back mobile and thus also to prevent pain. The starting position is Quadruped on a mat. The head is an extension of the spine and the gaze is directed downwards. Now you start the back as round as possible close. This position is held in tension for a few seconds and then loosened again. Now you lower the hump back into the Starting position. If you want to intensify the exercise a bit, you can now extend the movement towards the floor and do a Hollow back form. That goes Looking Up and the navel is pushed towards the floor. Again, the position should be held briefly before going back to the starting position. This exercise can be repeated as often as you like and helps your back stay flexible and healthy
Exercise 8
The "Parcel" is an exercise that is ideal for directly combating back pain. For one thing, the exercise is easy and doesn't take up much space. On the other hand, you can do it almost anywhere. The starting point is lying on his back. Now the legs are drawn towards the upper body so that only back and head on the floor rest. This exercise leads to Tension in the back and slightly stretches the spine and gentle. This exercise can still be used to specifically combat back pain in the lumbar region expanded become. When you have drawn your legs towards your chest, you can move in the pelvic area small circular movements to begin. This will make the Lumbar area mobilized and slightly strengthened.
Exercise 9
Lumbar pain kick out very often and often are very uncomfortable. Therefore, you can do relaxation exercises promise direct relief. The side position is recommended here, for example. In the side position, the legs are in the 90-degree angle dressed and a pillow is placed under the knees. The lower arm rests under the head and the upper arm rests on the legs. Will this position a a few minutes the Spine relieved and the This can relieve pain in the lumbar area.
Exercise 10
Often they are Muscles in the lumbar region so hardened and blockedthat you can hardly move. The following exercise can solve this blockage and thus bring about direct improvement. Starting position is on one Mat lying on its back on the floor With arms outstretched to the side. The palms of the hands should ideally point upwards and the gaze is directed vertically upwards towards the ceiling. The feet are comfortably placed on the floor and the legs are bent. Then the knees are first tilted towards the floor to the right. Keep your arms and shoulders on the floor. The rotation happens mainly in the pelvic area. The legs are always kept parallel and the head also remains in line with the spine. This movement to the right is now 15 times performed to break the blockage. Then follow the same procedure for the left side.
Exercise 11
An exercise for Strengthening the back muscles, but also to relieve pain is Diagonal back trainer. The starting position is on all fours. Your elbows should be under your shoulder and your knees under your pelvis. The forearms rest on the floor and the fingertips point forward. The abdominal muscles should be tight throughout the exercise so that you can not in a hollow back position comes. Now stretch your left leg backwards so that it is parallel to the floor. Then the right arm is raised and also stretched out so that now only the left forearm and the right knee are on the floor. The head is held in the natural extension of the spine. This position is held for two to three seconds before the left leg and right arm return to the starting position. Now repeat this exercise roughly 6-8 times and then switch arms and legs.
Exercise 12
The following exercise can be used to strengthen the lower back and also to combat back pain in this area. The starting position is lying on your back on an exercise mat. The feet are now set up and the arms lie relaxed next to the upper body on the floor. Now it will Basin raised from the floor and the hands can grip the heels. The head is still resting on the floor and the position can be held for a few seconds before returning to the starting position.
Exercises for back pain during pregnancy
But back pain also occurs for other reasons than just through weakened muscles or wrong posture. Pregnant women often complain of back pain that worsens over the course of nine months. Little ones Tips and exercises can effectively fight back pain that occurs during this time and strengthen the back. Simple remedies that can help with back pain warmth and a Sacrum massage be. Heat helps to relax the muscles and thus to loosen hardening. A pregnant woman can have one without any problems Hot water bottle or a Grain pillow use to get rid of the back pain. Also a warm bath can to Relieving pain contribute.
Read more about the topic here: Back pain in pregnancy
Exercise 1
Through pregnancy you can Tension in the neck area occur. A simple relaxation exercise can help with this pain. You go into the on a mat or other not too hard surface Cross legged and pay attention to a straight and upright back. With the left hand you now first take hold of the head behind the opposite ear and slowly pull your head to the left shoulder until one Tension in the neck area can be felt. This position is then held for a few seconds and then slowly released again. This exercise can be done up to 10 and should then be done on the other side as well.
exercise 2
Another exercise that helps relieve back pain during pregnancy is Back trainer. For this you need a Chair or a fitball. The starting position is sitting on the ball or on a chair. Stand with your feet open on the floor so that both knees point outwards from the body. Now you should make sure that you sit as upright as possible. The abdomen and back should be tense and you can try to actively pull the shoulder blades together slightly. This should mean that the chest automatically comes forward slightly and you adopt a more upright posture. From this position, the upper body is now tilted slightly forward in order to increase the tension in the back and thus the Stretching effect to enlarge. In the forward leaning position, the right and left arm can now be lifted and stretched out alternately. The upper body is kept still and the arms alternate so that you can approximate each side 20 repetitions comes.
Exercise 3
The lateral abdominal and back muscles can also help combat the pain during pregnancy, as they cause the support healthy posture of the back. The starting position is sitting cross-legged on a gymnastics or yoga mat. The back is kept straight so that you sit upright and your head is in line with your spine. At the beginning of the exercise, the right arm is taken over the head and the upper body is tilted to the left. The lower arm can be supported on the floor to help. The stretch goes so far that you lie with your buttocks completely on the floor and hold this position for a few seconds. Then move back to the starting position and now also stretch the other side. A variant of this exercise takes place standing with your legs shoulder-width apart. The arm that is not pulled over the head lies on the side and moves down a little on the thigh when stretched. Exercise during pregnancy is usually not a problem. It should be ALWAYS be discussed with the doctor beforehand. Without an examination before exercising, it can become too unexpected complications come.
