Many people experience back pain sooner or later. But what is actually the cause of this? The painful complaints often arise from overexertion during physical labor or sports. Therefore, make sure that you never just start working with weights on your own. Get advice on the right weight and number of repetitions. A wrong body posture (also during sports) is a cause of lower back pain. Therefore, always exercise under supervision or choose a gym like Circle-Fit where the fitness equipment automatically adjusts to your body. 

Has the damage already been done? Then you want to know what you can do best against lower back pain when reading this blog. With these 5 exercises against back pain, you will relieve the complaints to some extent. Is the pain persistent? Then consult a doctor or your physiotherapist. 
 
 

Exercise 1: Stretching the upper back

This is a good exercise to stretch the back muscles. Stand upright and place your feet so that they are under your shoulders. Are you steady? Then clasp your hands together and stretch them out in front of you. Try to do this in a slow and fluid motion. Do you feel pain? Then stop and don’t force anything. When it feels good, you can push your shoulders forward, causing your upper back to arch. Slightly engage your abdominal muscles for optimal stretching of the back muscles. Try to hold this for 10 to 30 seconds.

Exercise 2: Breathing exercises

For these exercises, you can also stand upright. Are you steady again? Then stretch your arms all the way up. Don’t force anything. Try to stretch your arms as far up as possible. While doing this, you may (if possible) lean slightly back and look at your hands. Breathe deeply in, and during the exhalation, let your hands slowly lower down again, until they hang beside your body. Do this five times in a row.

Exercise 3: Pulling up the knees

For this exercise, you can lie on your back. See if you have a soft rug or mat that feels a bit more comfortable. Are you comfortable? Then you may bend your knees while keeping your feet flat on the ground. Grab one knee and pull it towards your face at a smooth and steady pace. See how far you can go and hold this position for 30 seconds. Then gently lower that leg and make the same movement with the other leg. 

Exercise 4: Pelvic tilting

Another good exercise for back pain is tilting the pelvis. For this, lie on your back with your knees bent. Create an arch in your back by pushing your buttocks back and your belly forward. Try to raise your pelvis as high as possible and hold it up for a few seconds. Then slowly lower your buttocks back down until you are flat on the ground again. Repeat this exercise five times for good stretching of the back.

Exercise 5: Create a long back

The last exercise for back pain is one where we stretch the back muscles. For this exercise, sit on your hands and knees. The next step is to sit back on your heels. Then stretch out by placing your hands as far forward as possible. Bring your chin to your chest and take a few deep breaths in and out. 

These are a few exercises that help with back pain. For each exercise, listen carefully to your body and avoid overexertion. In addition to these exercises, it is advisable to strengthen the back muscles structurally to prevent back pain in the future. Circuit training from Circle-Fit is a perfect combination of cardio and strength training, allowing you to keep the muscles all over your body in top condition within 30 minutes. Because the equipment automatically adjusts to your body and training level, you prevent injuries. We invite you for a cup of coffee to get to know this accessible way of training.