Strengthening of the back muscles | Lower back pain

Strengthening of the back muscles

Many illnesses that lead to pain in the lower back can be avoided or alleviated by consistent muscle building. The following are examples of simple exercises that can be done at home. To achieve a positive effect, strengthening exercises should be performed three to four times a week.

A certain amount of exertion should be felt in the muscles. In addition to strengthening, it also makes sense to consistently perform stretching exercises to keep ligaments and tendons flexible. For this exercise you take the four-footed position, with your hands and knees on the floor.

First, the right arm is lifted and held horizontally and stretched forward, and the left leg is moved in the same way.This position is held for about 15 seconds (increase if necessary), after which the arm and leg are put down again. Then the other arm and the other leg are put on. This exercise is performed several times in a row for both sides.

In this exercise you lie on your back with your legs bent so that your feet can stand on the floor. Now press the pelvis in the air so that thigh and upper body form a line. After a short stay in this position, the pelvis is slowly lowered again. Repeat this exercise ten times and then take a short break, after which 10 repetitions are performed twice again.

  • Four-footed stand with arm and leg lifting
  • Bridge