The exercises against back pain vary from region to region and depend on the cause of the pain. This should always be clarified in a detailed therapeutic report. As a rule, however, it can be said that mobilization of the spinal column often has a pain-relieving effect.
Muscle groups that are too weak should be strengthened in cases of incorrect posture and muscles that are too strong should be stretched in order to achieve physiological balance and ensure a healthy posture of the spinal column. Pain in BWS often occurs after long periods of sitting bent forward, after heavy carrying, or when the rib joints are blocked. They are accompanied by radiations into the front thorax or abdomen and can also cause breathing difficulties.
Exercises against pain in BWS consist of the usual exercise program of mobilization exercises, strengthening and stretching. The aim is to strengthen the straightening muscles of the back and between the shoulder blades.
- Rowing A Theraband is tied around a door window handle.
The two ends are held taut in one hand each. The position is hip-wide and slightly bent in the knee joints. The two ends are pulled close to the body as in rowing.
The elbow joints are bent. Method: 3 x 15 whl.
- Mobilization Exercise With the inhalation, the arms are led backwards and downwards far away from the body, the chest pushes forward, the shoulder blades contract, the head can easily be placed in the neck, the thoracic spine stretches. The tension is held briefly and then released with the exhalation, one falls back into a slightly bent position.
The focus of the exercise is always on straightening up, this is done consciously and powerfully, the relaxation during the exhalation is only a falling back into a bent posture, this is not trained consciously.
- Butterfly reverse A theraband is tied around a door window handle. The two ends are held taut in one hand each. The position is hip-wide and slightly bent in the knee joints.
The two ends are held taut in one hand each. The arms are slightly bent in the elbow joints and in front of the body at shoulder level. Both arms are now pulled slightly bent at shoulder height to the side and pulled back.
Method: 3 x 15 whl.
- Rotation Rotation is also an important component that should be included in the exercise program for back pain in BWS. An exercise program with Theraband or rod is recommended. Fix a Theraband around a door handle and hold both ends in your hands.
In a slightly bent hip-widened position, rotate the Theraband 15 times to one side without rotating the knees or hips.
The front chest muscles as well as the oblique stomach and back muscles should be stretched. Apart from back pain in the cervical spine, back pain in the lumbar spine is probably the most common. Due to our mostly sedentary activity, the lumbar spine loses mobility, structures are unilaterally loaded and their range of motion is no longer used physiologically.
Bad posture such as an increased hollow back can also be responsible for back pain in the lumbar spine. Frequently, radiation can also radiate into the buttocks or legs, but peripheral joints such as the hip joint can also cause pain in the lumbar spine. Here, too, it is important to prepare a detailed individual report as the basis for a well-founded treatment plan.
- Pelvic tilt The lumbar spine can be mobilized very well via pelvic movements. Tilting the pelvis forward and backward also moves the lumbar spine in flexion and extension. It is important that only the pelvis moves with the lumbar spine and the trunk above remains fixed in space.
- Pelvic tilt end position Mobilization can be performed in a lying, sitting or standing position.
If this movement is safely controlled, lateral movement components can also be mobilized. For example, by alternately pushing the stretched legs out in the supine position.
- Leg-lift In supine position, they press its lower back firmly into the ground and tense the stomach-musculature firmly on that occasion. There should be no more distance between your lower back and the floor.
The legs are bent in the air.One leg is stretched 15 times under the held abdominal tension and led down to the floor without putting it down. Then the exercise is done with the other leg.
- To increase, both legs are led stretched downward simultaneously. Perform up to 3 sets.
Muscle groups that should be especially trained in the exercise program against back pain in the lumbar spine are in most cases the lower abdominal muscles, which counteract a hollow back and stabilize the lumbar spine.
The top priority for all abdominal exercises in the supine position is to maintain contact between the lumbar spine and the support. In the beginning, abdominal tension should be consciously built up by rolling the pelvis backwards and releasing the space between the lower back and the support. The belly button is pulled towards the spine in a star shape, the breath flows.
From this position, most exercises can be started in a supine position for the abdominal muscles. The tension can be felt in the lower abdomen, also below the navel, the lumbar spine remains relaxed and no back pain should occur.
- Reverse Crunch The Reverse Crunch is also a good exercise (rolling up the pelvis in the supine position) for the lower abdomen.
Crunch In supine position put both feet up, if necessary hold them in the air with 90° in the knee joint.
Place your index fingers against your temples and straighten your upper body with a slight double chin. The upper body straightens up only until the shoulder blades are no longer in contact with the ground. More exercises can be found in the articles:
- Exercises against back pain in all situations
- Back pain – not with a strong back
- Physiotherapy for back pain
Pain in the cervical spine often manifests itself as neck pain, or even tension headaches.
It can lead to radiation into the arms. A frequent cause of pain in the cervical spine is increased protraction of the cervical spine. This means that the cervical spine is stretched too much.
The distance between chin and neck pit is increased. Structures that lie at the front of the neck are stretched more, structures that lie at the back of the spine are compressed. Raised shoulders and a cramped or one-sided posture can also be the cause of back pain in the cervical spine.
Painful tensions in the shoulder-neck area often occur. Jaw problems can also cause back pain in the cervical spine. It is important to make a detailed diagnosis in order to then compile a symptom and cause-oriented treatment plan.
1st Exercise To loosen tense muscles and to mobilize the spine, simple head circling is recommended, always taking care not to place the head too much in the neck, as this can further stress compressed structures. The movements are performed slowly and in a controlled manner. The upper body remains calm in the room.
2nd Exercise For the rotation, i.e. the rotation is looked at alternately from the right shoulder over the left shoulder. For the side tilt, the head is tilted alternately from right to left, the right ear approaches the right shoulder, then the left ear approaches the left shoulder. Mobilising movements are carried out in a relaxed and controlled manner, it is not about speed.
20 repetitions can be performed. Should dizziness or headaches occur, the exercise should first be clarified with a therapist. 3rd Retraction Exercise For many patients with back pain in the cervical spine, the so-called retraction exercise proves to be pain-relieving.
Again, the upper body remains still in the room while trying to straighten and stretch the cervical spine by pushing the head backwards as if doing a double chin. The gaze remains constantly parallel to the floor, the movement takes place on a horizontal line. At the end of the movement an overpressure can be given by placing the hands on the chin and slightly pushing further in the direction of movement.
The exercise can also be done as a strengthening exercise against a slight resistance (e.g. a towel or the headrest in a car). In addition, stretching exercises for the shoulder neck muscles can be helpful. Posture training and an inspection of the workplace are also important to avoid possible incorrect postures.
The cervical spine is our most delicate spinal section and should be treated gently. Movements should be performed in a controlled manner.In case of complaints such as dizziness, headaches or ringing in the ears, as well as radiation into the arms, a consultation with the therapist should be held or a doctor should be consulted. Further exercises can be found in the articles:
- Cervical spine mobilization exercises
- Simple effective exercises against back pain
- Cervical spine syndrome exercises
During pregnancy, the back is exposed to special stress, the increasing weight of the abdomen changes the physiological statics, especially the lumbar spine is increasingly strained, but of course it can also lead to pain in other sections.
Since the uterus is also connected to the lumbar spine via ligament structures, it can often lead to painful pulling. The lower back is often tense. During pregnancy, the usual exercises can be continued at first (in consultation with the doctor), but later on, of course, special care and attention must be paid to the exercises.
Gentle mobilization techniques in connection with breathing are recommended. Attention should also be paid to the pelvic floor muscles. It also stabilizes our spine and can promote a good physiological posture and counteract back pain in the lumbar spine.
1. pelvic tilting Pelvic tilting while lying down in connection with breathing is often relaxing and pain-relieving. With inhalation, the back relaxes and “falls into” the hollow back, while with exhalation the pelvic floor tenses up, the lower back presses itself into the support and the pelvis tilts backwards. Especially for untrained persons, the correct activation of the pelvic floor should only be trained during pregnancy under expert guidance.
2. pelvic circles Loose wide movements can relax the lower back. Pelvic circles while sitting or standing can be pleasant. 3. step positioning In case of severe back pain, relieving positions like step positioning can also be helpful.
The legs are positioned at a 90° angle on a cushion or box, so that the lower back is relaxed. Be careful with the application of heat or massages during pregnancy! They can possibly trigger contractions and should be used in doses in consultation with the doctor.
More exercises can be found in the articles:
- Exercises for back pain during pregnancy
- Pelvic floor training during pregnancy
- Physiotherapy during pregnancy
Our spinal acid is our axial organ, which supports and stabilizes our trunk. It can be divided into several sections so that the location of the back pain can be described more precisely. Back pain can occur in any section of the spine.
The upper spine, consisting of the first 7 vertebrae is called the cervical spine (HWS), the following section of 12 vertebrae is called the thoracic spine (BWS), this is also where our ribs come in. The last 5 vertebrae belong to the lumbar spine (LWS). This is followed by a section consisting of several fused vertebrae that form our sacrum with the coccyx.
Back pain is one of the most common complaints in everyday life. The greatest risk of getting back pain is having had back pain before. A frequent cause of back pain in everyday life is incorrect or excessive strain but also lack of movement or one-sided posture.
Back pain can occur over a large area or even at specific points. They can be localized or radiate into the arms or legs. The cause of the back pain should be clarified by a doctor, especially if it is severe or long-term.
Depending on the region, different exercises are helpful. An exact diagnosis should always be made in order to find the cause of the back pain and to put together an individual treatment concept and exercise program. In general, mobilization exercises are pain-relieving.
In the long term, incorrect posture should be corrected by strengthening insufficient muscle groups and stretching shortenings in order to ensure physiological stress on the spine and surrounding structures and thus prevent back pain. If back pain occurs in the office, a small mobilizing workout can often provide relief, and the workplace should also be checked so that bad postures are not encouraged. During pregnancy, the body is exposed to special demands, especially the lower spine is exposed to greater stress.
Light mobilization exercises can provide relief, also the training of the pelvic floor should not be neglected, but should be professionally instructed. In addition to mobilizing exercises, relaxing and relieving positions such as the child’s position (package seat) or the stepped position can also reduce the pain in acute pain. Heat often also has a pain-relieving effect.
If back pain occurs long-term, frequently or very strongly, accompanying symptoms such as tingling, paralysis or pain radiation occur and a doctor should be consulted. The exercises should be individually adapted to the patient, since there are a variety of causes for back pain. Depending on the region, different exercises are helpful.
An exact diagnosis should always be made to find out the cause of the back pain and to put together an individual treatment concept and exercise program. In general, mobilization exercises are pain-relieving. In the long term, incorrect posture should be corrected by strengthening insufficient muscle groups and stretching shortenings in order to ensure physiological stress on the spine and surrounding structures and thus prevent back pain.
If back pain occurs in the office, a small mobilizing workout can often provide relief, and the workplace should also be checked so that bad postures are not encouraged. During pregnancy, the body is exposed to special demands, especially the lower spine is exposed to greater stress. Light mobilization exercises can provide relief, also the training of the pelvic floor should not be neglected, but should be professionally instructed.
In addition to mobilizing exercises, relaxing and relieving positions such as the child’s position (package seat) or the stepped position can also reduce the pain in acute pain. Heat often also has a pain-relieving effect. If back pain occurs long-term, frequently or very strongly, accompanying symptoms such as tingling, paralysis or pain radiation occur and a doctor should be consulted. The exercises should be individually adapted to the patient, since there are a variety of causes for back pain.
