Back pain? Then you should strengthen your back muscles! Here are the best, most effective and simplest exercises and you'll find out what to look out for!
There's a pull on the neck, the lower back hurts - Anyone who spends a lot of time sitting will know these symptoms only too well.🤕🩼
That you Back pain by the way, has even nothing with the Age to do.
They affect us all equally. And why? Prof. Dr. Ingo Froböse from the Center for Health at the German Sport University in Cologne knows that this is mainly due to the Lack of exercise lies. This leaves the Muscles atrophy.
But the good news is that you can do something about it!
With simple exercises you can use the Strengthen back muscles and thus declare war on tension and pain.
If you are currently experiencing acute pain in your back, then you should do these exercises not make.❌
Because with it increased itself the Print in the muscles and the pain gets worse. With Back pain help Gentle stretching exercises.
A little tip in advance: go as often as possible barefoot. Because every shoe has an impact on our gait and posture.👣
And thus indirectly on the muscles. You can improve your Strengthen your back muscles, if you have the Shoes more often take off your clothes.
Table of contents
What are the back muscles?
The Back muscles is an important group of muscles that extends along the spine and back. It is made up of different muscles that work together to support our back and spine. Back at stabilize, support our posture and enable movement in the back and upper body.
The back muscles consist of many different muscle groups, which can be divided into three layers:
- The deep back muscles is located directly on the spinal column and supports it in the Stabilization and Movement.
- The middle back muscles is above this and is Stretching and Rotation of the spine.
- The Superficial back muscles is located on the surface and is Diffraction of the spine.
These muscles are crucial as they support and stabilize the spine, which in turn contributes to this, Back pain and Injuries at prevent Strong back muscles are also important for a healthy posture and freedom of movement in everyday life.🏋️♂️💪
How common is back pain in Germany?
Back pain is widespread in Germany and affect many people. It is an everyday problem that affects the quality of life of many people. According to various studies and statistics, back pain is one of the most common health complaints in Germany.🤕
After all, about 80 percent of the population have had to deal with back pain at least once in their lives. These are Four out of five people. Back pain is not limited to a certain age or gender; it can affect people of any age and gender.
Women are more often from Back pain affected than men. Around 66 % of women have back pain, and around 57 % of men.♀️
There are many different causes of back pain. The most common causes include
- Muscle tension
- Herniated discs
- Osteoarthritis
- Overweight
- Bad posture
11 exercises that strengthen your back muscles
But well, let's start with the Start exercises. To strengthen your back muscles, you need no gym. You can also do it in the comfort of your living room - so there are No excuses.😉
What else you should know: Who Back pain usually not only has weak back muscles, but also has too much weak abdominal muscles. This is why many of these exercises target both the back and the abdomen.
Office gymnastics for a healthy back and neck
Diagonal quadruped stance for a strong back
- Kneel on the exercise mat.
- Make sure your knees are under your hips and your arms are under your shoulders.
- Now raise your left arm until it is at the level of your shoulder.
- At the same time, lift your right leg until it is level with your hip.
- Tighten the buttocks and abdomen at the same time.
- Don't let your head hang down.
- Hold the position for 5 seconds, return to the starting position and repeat the exercise.
Make per page 20 repetitions. Then switch sides. Do 2 passes per page.
These 11 exercises will strengthen your back!
Strengthen the back muscles with the cobra
- Lie on your stomach. The legs are slightly open and the toes are not raised.
- Place the hands on the mat at the level of the chest.
- Tighten the buttocks and gently push the upper body upwards.
- Keep your elbows close to your body. Do not stretch the arms through. Straighten up with the strength of the back.
- Push the upper body as far away from the floor as you can.
- Slightly bend the head back. The gaze goes upward.
Hold this position 15 seconds long before returning to the starting position. Do 3 repetitions.
With these exercises you strengthen your torso!
Arms circling with weight for the upper back
- Stand about shoulder width apart.
- Go very lightly the knees. Tense the abdomen.
- Take the weight and bring the arms to the sides at the level of the shoulders.
- Make very small circles with your arms that get bigger and bigger.
Do this exercise for the upper back about For 15 seconds. After a break repeat you still have the passage 3x.
Goodbye hollow back - How to get rid of your hollow back!
Dog looking down
- You start in the quadruped position. Place your hands under your shoulders and your knees under your hips.
- Stretch your elbows and push your buttocks up. At the same time stretch your legs.
- Your gaze is directed downward.
- The heels go towards the floor. Advanced users will be able to place their heels completely on the floor. Beginners should only stretch as long as it feels good.
- The back is straight. Your body should form an inverted V.
- To dissolve the position, bend your knees and walk with your feet to your hands. This is especially good for your back.
Hold this position 10 deep breaths.
These are the best living room exercises for the lower back!
Cat cow as back training
To strengthen your back muscles, this exercise consists of two parts. You start with the Katzbuckel.🐈⬛
- Kneel on the exercise mat. The knees are under the hips. Arms under your shoulders.
- Inhale deeply, tense your belly and pull your navel inward. Breathe out.
- On the next inhale, pull your upper back up and hang your head. So you make a cat's hump.
- Breathe out and let your belly hang. Form a hollow back. This is the Cow position (photo 2).🐄
Repeat the exercise 10x and you will see how your back begins to relax.
This yoga workout helps with back problems!
Lift torso with arms applied
- Lie on your stomach on the exercise mat.
- Lift your head slightly and rest it on your crossed arms.
- Now lift the upper body and hold the position for 5 seconds. Lower it again but without putting it down.
Make 8 repetitions and three passes.
Advanced also lift the legs off the floor.
Planks to strengthen the back muscles
- Lie on your stomach on the exercise mat.
- Place the elbows under the shoulders.
- Push yourself away from the mat.
- Tighten the buttocks and abdomen to form a nice straight line.
Hold this position 30 seconds. After a 10 second pause, do the following 3-5 repetitions.
Strengthen the muscles of the back with the side support
- Lie sideways on the exercise mat.
- Place the elbow of the lower arm under the shoulder.
- The upper leg rests on the lower one.
- Press away from the floor. Tighten the abdomen and buttocks.
- Make sure your back is straight.
Hold this position 30 seconds. After a 10-second pause, change sides. Do 3 repetitions in total.
This is how an unstretched hip makes for back pain!
Raise arms in prone position
- Lie on the mat in the prone position.
- The arms are bent. And so that the elbows are at the same height as the shoulders.
- The view is directed downwards. You can put a towel underneath to make it a little more comfortable for the head.
- Rotate the hands until the thumbs point upwards.
- Lift the arms off the floor. Lower them again without touching the mat. And raise the arms again.
Make at least 10 repetitions and 3 passes.
Do you know these 3 immediately applicable measures for acute neck pain?
The bridge as a back exercise
- Lie down with your back on the sleeping mat.
- Stand with your legs hip-width apart and tighten your legs.
- The arms lie flat on the floor.
- Press your heels very firmly into the floor and tighten your buttocks.
- Take a deep breath and slowly raise your spine until only your shoulder blades are on the floor.
- Stay in the position for at least 5 seconds. Exhale and slowly lower the back again without putting it down.
Repeat this exercise at least 10x.
Childs pose as relaxation for the back
- Kneel on the exercise mat. The knees do not touch, the legs are slightly open.
- Rest your buttocks on your heels and your upper body on your thighs.
- Put your head on the mat.
- Stretch your arms forward in a loose and relaxed manner.
- Breathe in deeply through your nose and out through your mouth.
Do this exercise for as long as it is good for you. At least but 10 breaths long.
How you can strengthen the back muscles in everyday life
No time for training? Take it absolutely! But you can also do a few things in everyday life that your back will thank you for.🩷
- Go barefoot and switch between flat shoes and shoes with heels from time to time
- Free the Handbag from excess weight. One-sided strain leads to tension. Clear out everything you don't need.
- Eat healthily for a strong back. Vitamins A, C, D and calcium are good for your back. Connective tissue and the Intervertebral discs.
- Drink a lot. The intervertebral discs need a lot of fluid to keep them elastic.🫗
- Move as much as you can
- Make sure you have a good mattress. If it is too soft or hard, the back will be crooked when you sleep.
Did you know that unstretched legs can be the cause of back pain?
Why you should strengthen your back muscles now
You have still No back pain? Very good! Then now is the perfect time to start training. Prevent is much better than suffering from pain afterwards.😁
And if you much Time sitting you can rest assured that the pain will come.
So now you have to Strengthen your back muscles, before it pinches and tweaks.
And we do it consciously with exercises. Most of us tackle the classic problem areas first and foremost: Stomach, legs and bottom. The Back is much too little attention as a gift.
No wonder, we don't see it and body fat doesn't accumulate in the neck or lower back.
- You get less tension in the neck
- Tension headaches become less
- You prevent a herniated disc
- Your mobility gets better
- You prevent lumbago
The Spine consists for the most part of Bones but is still very mobile. To keep it that way, we need muscles. We need to strengthen them so that they don't atrophy.
Goodbye hunchback! Here's what you can do about it!
If too little movement and when we have our backs load incorrectlywe get pain. Any form of exercise is good for our back. From running, cycling, backstroke and walking to exercises to strengthen your back muscles.💪🏼
Tips for a healthy, stronger back
Much sitting makes ill ... especially your back. Regardless of whether you spend a lot of time sitting in the office at work, driving your car or going to school.
Back pain is nothing to joke about. And according to Prof. Dr. Ingo Froböse can Back pain quickly disappear, they will, however ignored, it can lead to chronic complaints come.🤕🩼
That's why I have a few tips for you that could help you in your everyday life:
- Getting up frequently: Avoid to have all your work materials in the immediate Reach to have. Put things that you need regularly out of your direct reach. This encourages you to get up more often.
- Making phone calls while standing: If possible, make calls standing upto stay fit. You will not only become more active, but also more attentive in conversation.📞☎️
- Better thinking while standingUse moments standing up to think conceptually or strategically. Or walk up and down the room while you think.
- Stand-up meetings: Hold short meetings standing up, which makes the Effectiveness promotes. Long monologues are less popular when standing.
- Lunch break outdoors: Leave your workplace during your lunch break and take a short walk. Walk, while you have a light, healthy snack enjoy. If you're self-catering, plan a 15-minute walk after dinner.🚶🏼♂️🚶🏻♀️
- Use transportationIf you are traveling by public transport, get off the train one or two stops earlier and walk. Drivers should not park directly in front of the front door, but further away. Stair climbing instead of taking the elevator is another way of getting around.
- Drink enough: Pay attention, 1.5 to 2 liters of liquid (mineral water, tea or fruit juice spritzer) during your working day. The extra trip to the toilet will keep you moving.
- Personal contactsUse : Use not Only use the telephone and e-mail for internal contacts in the office. Visit your colleagues from time to time in person, not only to strengthen the relationship, but also to keep things moving.
These tips are easy to integrate into your daily work routine and support your back muscles, even if you No time for a detailed Training have.
What muscles you strengthen with back exercises
There is no such thing as one large back muscle. There are lots of Muscle groups together. They all have different functions and should regular stretched and trained.
If you want to have a healthy back, then you mainly train the small deep-seated muscles. If you want a bodybuilder's back, you strengthen the large and visible superficial back muscles.💪🏼😁
Attention: This is what happens to your body when you don't exercise!
The deep back muscles
The Back Stretcher will also low-lying or Autochthonous back muscles called. It consists of many small cords that you can find on both sides of the spine. From the head to the pelvis, the back extensor connects the individual vertebrae with each other.
The deep back extensor muscles ensure that we can straighten and stretch the spine. But they are also responsible for lateral bending and twisting.☝🏼
If you're looking for exercises to combat back pain, they usually involve right here an.
If you train these muscle strands, you won't see anything visually. But you will Back pain already soon better.
The superficial muscles of the back
These muscles act on the upper back. So shoulders, arms, cervical spine and head.
- the broad back muscle
- the trapezius muscle
- and the rhomboid muscles
Whenever you pull your arms toward your body, you exercise your upper back muscles.
If you strengthen the deep back muscles, the superficial muscles are almost always trained as well. Training them completely in isolation is not possible.
My conclusion
With simple exercises, the Strengthen your back muscles. If you have pain from time to time, then you should absolutely Build muscle. You can either do this in your living room or get advice from a personal trainer.
All the best! And remember: Prevent is simpler and better than getting rid of pain again!🩷
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