Which exercises do you recommend for strengthening the back?
November 12, 2023 | 20,00 EUR | answered by Fanni Helbig
Dear doctor,
I am reaching out to you because I am suffering from back pain and am looking for suitable exercises to strengthen my back. For some time now, I have been experiencing pain in my lower back, especially after long periods of sitting or standing. The pain varies in intensity, but it is affecting my quality of life and making it difficult for me to cope with my daily routine.
I work in an office and therefore spend a lot of time sitting in front of the computer. I already try to take regular breaks and pay attention to my posture, but the pain just won't go away. I also take regular walks and try to move as much as possible, but it only provides temporary relief.
I am worried that the pain could worsen in the long term and prevent me from carrying out my profession. That's why I am looking for targeted exercises to help strengthen my back and alleviate the pain. What exercises would you recommend to strengthen my back and reduce my discomfort? Are there any specific stretching exercises or massages that I can incorporate into my daily routine? I look forward to your recommendations and thank you in advance for your help.
Sincerely,
Fred Reuter
Dear Fred Reuter,
Thank you for your message. I am sorry to hear that you are suffering from back pain and that it is affecting your quality of life. It's good that you are already trying to take regular breaks and pay attention to your posture, but it is important that you also incorporate targeted exercises to strengthen your back into your daily routine.
Here are some exercises that can help strengthen your back and reduce your discomfort:
1. **Back Extensions**: Lie on your stomach and slowly lift your head, shoulders, and upper body off the ground. Hold the position for a few seconds and then slowly lower back down. Repeat this exercise several times.
2. **Core Strength**: Strong core muscles support the back and can help prevent back pain. Exercises like sit-ups or planks are effective for strengthening the core muscles.
3. **Bridge**: Lie on your back, bend your knees, and slowly lift your hips off the ground. Hold the position for a few seconds and then lower back down. Repeat the exercise several times.
4. **Cat-Cow Stretch**: Get on all fours and alternately move your back up (cat) and down (cow). This exercise helps improve spinal mobility.
When it comes to stretching exercises, focus on stretching the leg muscles, glutes, and back muscles. Stretching exercises can help release tension and improve flexibility.
In addition, massages can be a good complement to your program to loosen the muscles and promote circulation. You can either get professional massages or self-massage with a foam roller.
It is important that you do the exercises regularly and make sure to perform them correctly to avoid injury. If the pain persists despite regular exercises and measures to strengthen your back, I recommend seeing an orthopedist for a precise diagnosis and further treatment options.
I hope these recommendations help you and that you will soon feel relief from your discomfort. If you have any further questions, please feel free to contact me.
Best regards,
Fanni Helbig
