8 exercises for back pain

8 exercises for back pain

Tormented with a sore back? Here are 8 good exercises for the back that give more muscle strength, less pain and better function. Feel free to share with someone you know who has a bad back.

 

In combination with these exercises, we recommend increasing your daily exercise, for example in the form of walking in rough terrain or swimming. If you already have a diagnosis, we recommend that you check with your clinician (doctor, chiropractor, physiotherapist or similar) whether these exercises are suitable for you. Remember that you will also find several exercise programs on our YouTube channel (opens in new window) - and that you can watch videos of the exercises further down in the article.



 

1. «Folding knife» on therapy ball

Folding knife on therapy ball

This is an exercise that is very kind to the discs and vertebrae in the back. At the same time, it is very heavy and effective for the core muscles. This is an exercise that you must gradually get used to, especially if you are not used to exercising this way. If you find it difficult to do more repetitions, we advise you to start with as many as you can - and then gradually increase the number of repetitions as you get stronger.

A: Starting position for the exercise. Start with the legs of the therapy ball and your hands in the ground, as if you were pushing.

B: Slowly pull the ball under you. Then slowly return to the starting position.

The exercise is carried out with 8-10 repetitions over 3-4 sets.

 

2. "Monster walks" with elastic

"Monster walks" are a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat. For this exercise we recommend a Perform Better training tram (rose or green).

Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

 

3. Stretching of hamstrings and seat

Landscape hoarding equipment

The purpose of this exercise is to gain more flexibility in the hamstring muscles - muscles that are known to contribute to back problems if they are too tight. Lie flat on the floor with your back down, preferably on a training mat with support under your neck.



Then bend one leg toward the chest and then grip the back of the thigh with both hands. Stretch your leg in a controlled, calm motion, while pulling your leg toward you. Keep the clothing exercise for 20-30 seconds while taking deep breaths. Then bend your knee back and return to the starting position. Alternatively you can use a towel or the like to get extra stretch to the back of the thigh.

Repeat the exercise 2-3 times on each side.

 

4. Bridge

It is quickly made to forget how important the seat muscles are for both hip and knee stability. Strong gluteal muscles reduce pressure and strain on the back.

the bridge exercise

The bridge is done by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during exercise, and reduce the chance of muscle damage. When you're ready, do the exercise by pulling the seat muscles together, before lifting the pelvis and hip up against the ceiling. Make sure you perform the exercise by pressing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position. The exercise is performed 8-15 repetitions, about 2-3 sets.

 

5. Yoga Exercise: Urdhvamukhasvanasana (Scouting dog position)

scouting dog position

This yoga position opens up the chest, stretches the abdominal muscles and activates the back in a good way. Start by lying flat on the floor with your palms down the floor approximately in the middle of the ribs. Then pull your legs together and press the top of your feet pressed against the floor - at the same time use the force from your back, not your hands, to lift your chest off the floor - you should feel that it stretches slightly in the back - make sure you do not take in too much . Keep your legs straight and hold the position for 5 to 10 deep breaths. Repeat as many times as you think is necessary.

 



Lying stretch of the seat and lower back

Stretch of glutes and hamstrings

This exercise stretches the gluteal muscles and piriformis - the latter is a muscle that is often involved in back pain and pelvic pain. Lie flat on the floor with your back down, preferably on an exercise mat with support under your neck. Then bend the right leg and place it over the left thigh. Then grab the left thigh or right leg and gently pull towards you until you feel that it stretches deep on the back of the thigh and the gluteal muscles on the side that you stretch. Hold the strain for 30 seconds. Then repeat on the other side. Performed over 2-3 sets on each side.

 

7. Back lift

Back lifting is one of the few exercises that has proven effect on causing hypertrophy (greater muscle mass) in the lumbar multifids. The multifids have become more and more recognized as some of the most important, injury-preventing back muscles we have. They are also called deep, paraspinal muscles, which reflects that they sit at the bottom of the spine - and thus in many ways is considered our first defense against acute back problems.

Back lift on therapy ballBack lift on ball

Start with the upper body and abdomen supported against the therapy ball. Lift up slowly until your back is fully raised. You can choose whether you want your hands behind your head or bring them up along the side.

reps: 5 reps x 3 sets or 10 reps x 3 sets (see how many you manage and then select one of the sets).



 

8. Leg to chest (exercise for lower back and seat)

This exercise aims to increase the movement of the lower back and stretch the muscles of the seat and lower back. Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Pull your legs up against you until they are in a bent position.

lumbar Stretch

Then bend one leg up against you until you feel it stretch gently in the seat and lower back. Hold the stretch for 20-30 seconds and repeat 3 times on each side.

Alternatively, you can bend both legs up to the chest - but we recommend using it only when you have less pain, as it puts slightly higher pressure on the discs in the lower back.

 

BONUS EXERCISES - «cooldown»: 4 Stretching exercises against Stiff Back

In the video below, we present four stretching exercises for stiff and sore backs. Exercises that are gentle and adapted to you with back pain in everyday life. These are great for a cooldown after you have been on a walk or exercise - or you can use them to "get your back going" in the morning, if you are bothered by morning stiffness. You can watch the video by clicking on the image below - and you can also find more such training programs on our YouTube channel (Vondt.net).

 

VIDEO: 4 Clothes Exercises Against Stiff Back (watch video below)


YouTube: Feel free to subscribe to ours YouTube channel. Here you get good exercise programs and health tips. In this video you can see four good stretching exercises for stiff backs - with explanations.

 

Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.

- Did you know that your lower back looks like this on an MRI?



What can I do even for back pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for back pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

 

NEXT PAGE: - Backache? You should know this!

aches in muscles and joints

Click on the image above to proceed to the next page.

 

Please support our work by following us and sharing our articles on social media:

Youtube logo small- Please follow Vondt.net on YOUTUBE

(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

facebook logo small- Please follow Vondt.net on FACEBOOK

(We try to respond to all messages and questions within 24-48 hours)

 

Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

The 5 worst exercises if you have prolapse

leg press

The 5 worst exercises if you have prolapse

Do you have prolapse? Then stay away from these 5 exercises! These can aggravate the pain and lead to poorer healing. Feel free to share with someone affected by prolapse. Do you have any suggestions for exercises that can be harmful to your back? Tell me in the comments section at the bottom of the article or at Facebook.

 



Exercise and movement are usually good - even if you suffer from a disc disorder - according to your capacity, of course. But there are exercises and exercises that can aggravate prolapse symptoms, nerve dysfunction and pain - especially those that give a high abdominal pressure or pressure on the discs. Here are 5 exercises you should avoid if you have disc herniation. Of course, there are several exercises that can be bad exercises, but here we have selected five pieces. We point out that it is the wrong execution we primarily focus on in this article - and that this is a selection of exercises that many make mistakes without sufficiently well-trained stability muscles.

 

1. Leg press

Benpress - Photo BB
Leg press is an exercise that can be difficult to perform correctly - and many people pull their legs too close before pushing. This can cause the load to be isolated in your lower intervertebral discs and create a tremendously high pressure against the discs - which can lead to increased damage to the discs, which can consistently lead to worsening pain and symptoms.
A: Wrong design. Do you see how the back bends when you walk get far in with your legs? This is what can lead to increased disc problems. Instead, stop earlier as shown in the next picture (B).
B: Proper execution of the exercise. Do not bend over 90 degrees with your knees.

2. Running

Jogging on asphalt

The intervertebral discs are the back shocks. When you run, especially on hard surfaces, this can lead to a high load on the lower discs in the back - which can provoke the pain. Therefore, it may be better to walk in rough terrain if you have a known disc disorder - at least until you have built up the core muscles, stability muscles in the knee and hip, and you return to better function after the injury. Once the injury has healed, you can gradually add jogging / running to your exercise regimen again.

 

3. Sit-ups without support with twisting

Situps with rotation



We strongly recommend that you keep your lower back supported against an exercise mat or exercise ball if you are going to do sit-ups. The form of sit-ups where the body is raised too high at the same time as it is rotated should be avoided if you have a known disc problem. There are otherwise good alternatives for a more gentle training of the abdomen and core muscles - such as the low-intra-abdominal pressure exercises dynamic plank og jackknife.

 

4. The "wood splitter" with medicine ball or free weight

Splitters

This exercise goes into a strongly bent and twisted position - maybe this was even such a position you had when you first provoked your disc disorder? We recommend that you do not do exercises with bending, rotation and increased load in the form of ball or weight. If you do not have intervertebral discs that can withstand more than us 'ordinary people in the street'. Yes, similar exercises can work for a while, but over time, this strain can lead to disc injuries and worsening pain.

 

 

5. Forward bend with straight legs

leaning forward-tensile

This stretch may feel like it 'takes good care of your back', but the truth is that if it is done incorrectly, it puts very high pressure on the lower discs in your lower back. If you think about physics, you can see how the forces naturally have to go through the lower structures in the back before you can bend further down towards the ground. Therefore, it is important to try to keep a neutral curve in the back when doing this exercise.

A: Incorrect execution. By bending your back, the pelvis will tilt backwards and you will receive increased pressure on the lower discs of the lower back.

B: Proper execution. Neutral curve in the back and correct pelvic position make this a good stretch.

 



Feel free to contact us at YouTube or Facebook if you have questions or the like regarding exercise or your muscle and joint problems. Consult your therapist (chiropractor, physiotherapist or doctor) if they estimate that it is time for you to start with specific exercises and which exercises they recommend for you.
We rather recommend that you try these exercises with proven low abdominal pressure - based on Stuart McGill's training knowledge:

 

Read: Do intra-abdominal pressure exercises for you with prolapse

Folding knife abdominal exercise on therapy ball

 

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the body and aching muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)



NEXT PAGE: - Backache? You should know this!

Doctor talking to patient

 

Also read: - AU! Is it Late Inflammation or Late Injury?

Is it a tendon inflammation or tendon injury?

 

Also read: - 8 good advice and measures against sciatica and sciatica

Sciatica

Popular article: - New Alzheimer's treatment restores full memory function!

Alzheimer's disease

Also read: - 4 Clothes Exercises against Stiff Back

Stretch of glutes and hamstrings

 

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

Cold Treatment

 

 

- Do you want more information or have questions? Ask our qualified health care provider directly (free of charge) via ours Facebook Page or via our “ASK - GET ANSWER!"-column.

Ask us - absolutely free!

VONDT.net - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can answer their questions about musculoskeletal health problems - completely anonymously if they want to.

 

Please support our work by following us and sharing our articles on social media:

Youtube logo small- Please follow Vondt.net on YOUTUBE

(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

facebook logo small- Please follow Vondt.net on FACEBOOK

(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, animal chiropractor, physiotherapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

 

Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.