Which exercises are suitable for strengthening the back?
October 28, 2023 | 30,00 EUR | answered by Emma Hacker
Dear Doctor,
My name is Sebastian Netz and I am reaching out to you because I have been experiencing back problems for some time now. I am 32 years old and work as an office worker, which means I spend the majority of my day sitting down. Lately, I have been experiencing increased back pain, especially in the lumbar spine area. These pains often radiate down to my legs and affect my daily activities.
Although I exercise regularly, I mainly focus on endurance exercises such as running and cycling. I feel like I am missing exercises to strengthen my back to alleviate my symptoms and prevent future issues. Therefore, I would like to know from you which specific exercises are suitable for strengthening the back, reducing my pain, and strengthening my back muscles.
I am concerned that my symptoms could worsen over time and prevent me from continuing my physical activities. Therefore, it is important to me to take measures early on to improve my back health.
Could you please recommend specific exercises that I can incorporate into my training program to strengthen my back? I would greatly appreciate your help and expertise in this area.
Sincerely,
Sebastian Netz
Dear Sebastian Netz,
Thank you for your message and your trust in my expertise as a sports medicine physician. I am sorry to hear that you are experiencing back pain that radiates into your legs and affects your daily activities. As an office worker who spends most of the day sitting, back problems are unfortunately common due to the prolonged sitting which puts strain on the spine.
It's good that you regularly exercise, but it is important that your training program also includes exercises to strengthen your back muscles. These exercises can help alleviate your symptoms and prevent future issues. By targeting the strengthening of the back muscles, the spine is stabilized and the stress on the discs and joints is reduced.
Here are some exercises that are suitable for strengthening the back and that you can incorporate into your training program:
1. **Back Extensors:** Lie on your stomach and slowly lift your upper body and legs off the ground. Hold this position for a few seconds and then slowly lower back down. Repeat the exercise several times.
2. **Superman:** Similar to the back extensors, but here you only extend your arms forward and lift your upper body and legs simultaneously.
3. **Pull-ups:** Pull-ups not only train the biceps, but also the back muscles. Make sure to perform the pull-ups correctly to avoid injuries.
4. **Planks:** This exercise strengthens not only the abdominal muscles, but also the back muscles. Hold the position for as long as possible and gradually increase the hold time.
5. **Deadlifts:** This exercise with weights trains the lower back and leg muscles. Make sure to perform the exercise correctly to avoid injuries.
It is important to perform the exercises slowly and controlled to avoid injuries. Start with a light weight or a low number of repetitions and gradually increase the intensity.
I hope these exercises help alleviate your back pain and strengthen your back muscles. If the symptoms persist or worsen, I recommend making an appointment with a physiotherapist or an orthopedist to receive individualized therapy.
I wish you all the best and a speedy recovery from your symptoms.
Best regards,
Emma Hacker, Sports Medicine Physician
