Many people experience back pain sooner or later. But what is actually the cause of this? The painful symptoms often come from overexertion in physical labour or sports. Therefore, make sure you never just start working with weights yourself. Get advice on the right weight and number of repetitions. Improper posture (including during exercise) is a cause of lower back pain. Therefore, always exercise under supervision or choose a gym like Circle-Fit where the fitness machines automatically adjust to your body.
Is the damage already done? Then, as you read this blog, you probably want to know what is the best thing you can do now to combat lower back pain. With these 5 exercises against back pain, you will alleviate some of the symptoms. Does the pain persist? Then consult a GP or your physiotherapist.
Exercise 1: Stretching the upper back
This is a good exercise to stretch the back muscles. Stand up straight and place your feet so that they are below your shoulders. Are you standing firm? Then fold your hands together and stretch them out in front of you. Try to do this in a slow and fluid motion. Do you notice that it hurts? Then stop and don't force anything. When it feels good, you can push the shoulders forward, making your upper back bulge. Lightly tighten 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 too, you may remain upright. Standing firm again? Then extend your arms fully upwards. Don't force anything. Try to extend your arms upwards as far as possible. While doing so, you may (when you can) lean back slightly and look at your hands. Breathe in deep and, as you breathe out, gently lower your hands back down until they are once again hanging alongside your body. Do this five times in a row.
Exercise 3: Raising the knees
For this exercise, you may lie on your back. Look for a soft rug or mat that feels just a little more comfortable. Are you lying comfortably? 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 fluid and gentle pace. See how far you get and hold this position for 30 seconds. Then lower the leg again gently and then make exactly the same movement with the other leg.
Exercise 4: Bekkenkanteling
Another good exercise against back pain is the pelvic tilt. To do this, lie on your back again with your knees bent. Create a hollow back by pushing your buttocks back and your abdomen forward. Try to get as high as possible and hold it at the top for a few seconds. Then gently lower your buttocks until you are flat on the floor again. Repeat this exercise five times for proper stretching of the back.
Exercise 5: Maak een lange rug
The last exercise against back pain is one in which we stretch the back muscles. For this exercise, sit on your hands and knees. The next step is to move your buttocks to your heels. Then stretch by placing your hands as far in front of you as possible. Bring your chin to your chest and take a few deep breaths in and out.
These are some exercises that help with back pain. With every exercise, listen carefully to your body and don’t overdo it. In addition to these exercises, it is recommended to structurally strengthen back muscles to prevent back pain in the future. Circuit training by Circle-Fit is a perfect combination of cardio and strength training, keeping muscles throughout your body in top condition within 30 minutes. Because the machines automatically adjust to your body and training level, you prevent injuries. You are welcome for a cup of coffee and to get acquainted with this approachable way of training.
