A strong back is the best way to prevent back pain. However, our spine is exposed to many loads, especially in everyday life, because poor posture, stress on one side or lack of movement can lead to painful tension and back pain. Simple exercises can effectively strengthen the back. We've put together the best exercises for you here.
Begin the exercise in a four-legged position, arms extended and palms facing forward. Then with your exhale pull your head to your chest and slide your back up until a Cat Hump forms. Hold the tension for a few seconds. On the next inhale, pull your shoulders back, head in and put your neck down and go into the hollow back. Again, hold the tension for a few seconds. Repeat the entire exercise ten times.
Stand straight with your legs slightly wider than hip-width apart, hands extended overhead, palms together. Then bend your entire torso to the right until you can feel a stretch in the left side of the torso. Hold the position for a few seconds and then return to the starting position. Then lean to the left. Repeat the exercise ten times.
Stand on the mat with your legs hip-width apart, palms pressed together. The knees are slightly bent. Tilt your pelvis and extend your arms forward like an extension of the spine until you reach a slightly arched back position. Then straighten the pelvis and pull the navel back, the lumbar spine is slightly rounded. Repeat the exercise ten times.
Lie on your stomach with legs closed and feet extended. Then lift your upper body and arms slightly. Hold the tension and continue breathing slowly. Place your palms on the mat and stretch, keeping the arms as wide as possible. The upper body is stretched, and you look up. Hold the tension for a few seconds. Repeat five times.
Kneel on the mat in a four-legged position with your arms extended, palms facing forward. Then extend one leg back, at least horizontally to the body line. Hold the position for a few seconds, then switch sides. Repeat five times. Start again and extend one leg back. Then pull the leg back diagonally and swing gently up and down. Repeat five times.
Lie on your back and spread your arms out to the side at shoulder height. One at a time, bend your legs and pull them towards your stomach. Stretch your legs up so that the thighs are still in contact with the lower abdomen. Inhale and move your legs about 40° to the right. Hold the inhale for a moment. The left shoulder is always in contact with the ground. Exhale and return to center. Then move your legs to the left and keep your right shoulder on the floor. Repeat the exercise several times on each side.
