Tips and exercises to keep your back strong and engaged to help treat and prevent back pain
Exercise and movement play a vital role in our overall health. This is especially true for the health of our musculoskeletal system. Anyone who has ever experienced acute back pain knows how difficult it can be to even perform simple movements and activities. It is therefore not only important to find ways to maintain mobility during periods of pain but to ensure that you are utilizing your pain-free time to train and strengthen your back muscles. Regularly performing exercises to strengthen the back will help you to keep your back healthy, resilient, and pain-free.
Healing through movement
Staying active while dealing with back pain can seem like an impossible task. It is very important, when getting back into activity or exercise, to start small and set realistic goals.
When dealing with acute or severe chronic back pain, it is essential to first asses and treat the immediate back pain before trying to jump right into exercise. This can include, using low-dose pain medication, heat therapy, and taking a period of rest.
When you feel you are ready and able to begin adding in more activity it is important to keep in mind that all movement counts! Small additions like stretching in the morning, walking instead of driving when possible, small exercises, and enjoyable activities. The goal is to integrate activity into your daily life and find joy in movement again!
Regular back exercise is our strongest weapon against back pain
Nowadays people are leading more sedentary lifestyles. In the course of a global study, the World Health Organization (WHO), found that the rapid decline in exercise levels is related to the profound change in the living situation of many people: not only everyday work but also leisure activities are increasingly characterized by little exercise.
This lack of exercise can have very negative consequences on our physical health. If our muscles not regularly engaged they can weaken and break down over time. Our muscles can also suffer deformations due to resulting poor posture. These physical consequences of inactivity leave us more susceptible to back injuries and reoccurring back pain.
Many exercises against back pain can be carried out at home without much effort and without expensive equipment. You don't need more than your body, a flat surface, and a little space to get started!
Back braces and orthoses can help to give you the extra support and stability you need to gently start moving again. Bauerfeind back braces help relieve pain, massage tense muscles, and stabilize the back for an improved posture so you can train safely and with confidence!
Back Exercise 1: Side Plank
Lie on your right side first.
Your feet should be stretched out together with your knees on top of each other.
Place your right forearm on the floor directly under the shoulder. with your elbow at a 90°.
Now engage your core and raise your hips towards the ceiling so that your knees, core, and torso are all in a straight line. Hold the position briefly.
Slowly lower your hips back down without touching the floor and hold briefly.
Repeat the movement 6 times per side.
Tip: Put the pelvis down in between reps if you find the exercise too difficult. For more stability, you can also bend your lower knee and place your lower leg on the floor.
Back Exercise 2: Superman
Start on all fours in a table top position.
Make sure your knees are under your hips and your wrists are under your shoulders.
The back is straight, the abdominal and buttock muscles are engaged.
Ensure your back and pelvis stay flat and in line with the rest of your upper body.
Now lift your left knee and right arm off the floor and stretch them out at the same time.
Hold the position briefly and then repeat the movement with the other knee and arm.
Repeat the movement 6 times per side.
Tip: Keep your arm and leg bent when raised if you're having trouble straightening out your limbs.
Back Exercise 3: Vertical Back Extension
Stand tall with your feet hip-width apart.
Keep your knees slightly bent and your back straight.
Hold your hands up by your ears or lightly place them on the back of your head.
Bend forward slightly keeping your back straight and stretching your buttocks out backwards.
Hold the position briefly and the slowly raise back up to a straight position.
Repeat the movement 6 times.
Tip: Bend your knees without raising your arms up if it's too strenuous.
Back Exercise 4: Glute Bridge
Lie on your back with your knees bent at a 90°
Feet are hip-width apart.
Keep arms close to the body on the floor.
Now engage your glutes and lift your buttocks off the floor so that your thoracic spine, pelvis, and knees form a straight line.
Hold this position for 20 seconds and then slowly lower yourself back down.
Repeat the movement 3 times.
Tip: If you want to increase the difficulty of the exercise, you can stand on your tiptoes while performing it.
Bauerfeind Back Therapy
Exercise Therapy is one of five therapy modules, get to know the other modules here!
Back Therapy
Back Guide
Anti-Pain Therapy
Stress Relief
Back Care