About 80 percent of the population will experience back pain at least once in their life. The good news is that more than 90 percent of complaints are uncomplicated and are influenced by our own behavior – both positively and negatively. Sports and exercise prevent tension and pain and help to improve existing complaints.
Targeted back exercises are specially designed to train the back muscles along the spine and make back pain a thing of the past. An effective training option is, for example, back yoga. The overriding principle in yoga:don't overexert yourself and listen to your body – once an exercise becomes uncomfortable or painful, don't increase the stretching and intensity. Breathe consciously and evenly. We have selected the best yoga exercises for a strong back:
Lie on your stomach, place your forehead on the back of your left hand and stretch your right arm forward like an extension of your body, your buttocks tense. As you inhale, lift your right arm and left leg, as well as your head. Use your left arm and right thigh to push yourself off the floor. Repeat three to four times, then switch sides.
Lie on your back with your feet hip-width apart so that you can lightly touch your heels with your fingertips. As you inhale, bring your arms overhead or spread them out at shoulder height and lift your buttocks. Hold the tension and take a few deep breaths in and out. Then bring your arms back above your head, place them next to your body and bring your buttocks to the floor.
Sit up straight (advanced in sartorial or lotus position, beginners on a chair/stool with your feet on the floor), put your hands on your knees, straighten your spine and take a deep breath. As you exhale, place your left hand on your right knee and rotate your upper body to the right. Place your right hand behind the pelvis. Stretch your spine as you inhale and increase rotation as you exhale. Hold for a few breaths, then repeat on the other side.
Start in the heel seat, then place your chest on your thighs, forehead on the mat and stretch your arms forward (1). As you inhale, straighten your upper spine, lift your chest and head, neck straightened (2). As you exhale, get into the four-legged position and arch your back (3). As you inhale, lower your middle back until you reach the hollow back, the chest area widens (4). For advanced users only:As you exhale, stand up straight and assume the position of the dog facing down. Pay attention to straightening your back and keep your legs bent if it feels better (5). Hold the position for a few breaths. Then bring your knees to the floor and stand on your arms and legs (6). Now start the exercise again and repeat it 5 times.
