Simple Back Exercises for Everyday Life

To prevent back pain and relieve existing discomfort, a mix of stretching, strengthening and coordination exercises is useful.

Stretching exercises

Simple stretching exercises are good for getting started and warming up. They relax the muscles and keep them flexible.

	Exercise 2: Stretches the upper arm muscles Stretch one arm vertically upward and bend the elbow behind the head as far as possible. Then, with the other hand, pull the elbow toward the opposite shoulder. Hold tension for about 10 seconds and then switch arms.
	Exercise 1: Stretches the shoulders Grasp the wrist of the other hand with one hand and pull the arm over your head to the opposite side. Hold the tension for about 10 seconds and repeat the exercise with the other arm.

Exercises with the gymnastic bar

The gymnastics bar can be used especially well for strengthening and stretching the shoulder muscles. In addition, it is suitable for self-awareness of posture. With both hands, hold the bar vertically on your back. Are the back of your head, thoracic spine and pelvis touching the rod? If so, then your spine is definitely straight.

	Exercise 4: Stretches the shoulder muscles Return to the upright sitting posture and grasp the bar at one end each. Bring it vertically behind your back and try to bring your hands together on the bar as much as possible. Hold the position for about 10 seconds and then switch arms. Perform the exercise for about 30 seconds, making sure to keep your back straight.
	Exercise 3: Strengthens shoulder and back muscles Sit upright on a chair, tilt the pelvis slightly forward and lift the sternum. Now grasp the gym bar with both hands and extend your arms vertically above your head. Now tilt the upper body forward and rotate it alternately from right to left with small, relatively quick movements.

Exercises with the theraband

The Theraband is also suitable for individual strengthening of the muscles. The bands are available in different strengths. For the following exercises, choose the strength so that you can do around 10 repetitions of the exercises.

	Exercise 5: Strengthening the shoulders Sit up straight and make sure to keep your back straight. Grasp the theraband with both hands about 30 cm apart, palms facing up. Let your shoulders hang loosely and pull the band apart with both hands. Then slowly release the tension. Repeat the exercise about 10 times.
	Exercise 6: Strengthens the back Place your right foot on the theraband and take the other end in your left hand. Then, against the resistance of the band, bring your left arm diagonally up to the left. Release the tension and lower the arm until you still feel tension in the shoulder. Repeat the exercise about 10 times and then switch arms.

Exercises with dumbbells

Straight dumbbells, due to their handiness, are a suitable training tool to effectively improve strength endurance. Choose the weight of the dumbbells so that you can perform the exercises without shoulder tension.

	Exercise 7: Strengthens the deep muscles of the back and stabilizes the spine Sit upright on a chair and extend your arms vertically upward. Tilt your upper body forward. Now raise and lower both arms in short, quick chopping motions for about 30 seconds. Stretch your spine as you do this.
	Exercise 8: Strengthens the shoulder and chest muscles. Raise both arms up at your sides with elbows bent. Then bring the dumbbells and elbows toward each other in front of your head. Perform the movement about 10 times.

Exercises with the power ball

The Powerball optimally adapts to the body and thus relaxes the back muscles. In addition, flexibility and sense of balance are trained.

	Exercise 9: Strengthens the abdominal muscles Sit relaxed on the powerball, lift the left knee and press against the lifted knee with the right hand. Extend the left arm toward the ceiling while doing this. Repeat about 10 times and then switch legs.
	Exercise 10: Strengthens the back Lie prone on the ball and support yourself on the floor with your hands and the tops of your feet. Now slowly raise and extend your left arm and right leg. Hold tension briefly and then switch arm and leg. Repeat the exercise about 15 times.

Exercises on the gym mat

Simple functional gymnastics exercises to strengthen the muscles.

	Exercise 11: Strengthens the lateral trunk muscles Get into the lateral position, support yourself with your left forearm and bend your left leg. Extend the right arm over the head. Raise and stabilize the pelvis. Hold the tension until muscle fatigue. Switch sides when finished.
	Exercise 12: Exercises the muscles of the back. Get into a quadruped stance. Extend your right arm and left leg diagonally. The gaze is directed to the floor. Perform the exercise about 10 times and then switch arm and leg.