Even though back pain is often harmless and usually disappears on its own without therapy, back pain can be extremely unpleasant and considerably restrict mobility. Of course, this creates the desire to be spared. But exactly the opposite is indicated in most cases. Those affected should continue to move and relax as much as possible.
Back exercises without equipment
The assumption that rest and bed rest are the order of the day for back pain is long outdated. Anyone who wants to do something about back pain in the long term should train their back and abdominal muscles regularly. The following exercises, for example, are well suited for this and can be done without equipment: 1) Bridge: The patient lies on a mat in a supine position.
The feet are raised and the arms are lying next to the body with the palms facing down. The task is now to raise the pelvis until the shoulders, pelvis and knees form a line. First the position should be held for 10-15 seconds before the pelvis is lowered again.
If this exercise works well, the practitioner should not only lift his pelvis, but also alternately lift and stretch the left and right leg from the floor. The outstretched leg should lengthen the formed body line. The exercise strengthens not only the back, but also the buttocks and legs.
2) Quadruped Stand: The exercising person goes into the quadruped stand. Make sure that the knees are positioned vertically below the hips and the hands below the shoulders. Now the left arm is stretched forward and at the same time the right leg is stretched backwards.
Then the left elbow and the right knee are brought together under the upper body until they touch. Then stretch again. This exercise is to be performed 10 times alternately before changing sides.
In addition to the back, the arms and legs are also trained. 3) Dog and cat: Again the affected person goes into the four-footed position. Now he puts his chin on his chest and makes his upper body completely round, like a cat’s hump.
The position is held for 5 seconds. Then the head is stretched far forward or lifted into the neck and the spine is straightened. For this the chest is pressed down.
Hold this position for 5 seconds as well. The exercise should be performed alternately for about 1 minute and mobilizes the entire spinal column. 4) Superman: The exerciser lies on a mat in prone position.
The tips of his feet are up and his arms are stretched forward. Now he lifts his head and upper body slightly from the mat, but his gaze remains fixed on the floor so that the cervical spine is in extension of the entire spine. The position should be held 3x 15 seconds.
If the exercise is too easy, the practitioner should additionally make slight up and down movements with his hands. 5) Sit-ups: In order not to neglect the opposite pole of the back muscles, namely the abdominal muscles, sit-ups are suitable. The practitioner lies on the floor in a supine position.
The legs are set up and the arms are crossed or held behind the head. Now the practitioner lifts his head and upper body slightly and looks up to the ceiling. Then release the tension again. Repeat 3×15 times. More exercises can be found in the articles:
- Exercises against back pain in all situations
- Exercises against back pain
All articles in this series: