Which exercises are best for strengthening the back muscles?
January 12, 2023 | 30,00 EUR | answered by Eva Ziegler
Dear Sir or Madam,
My name is Oliver Hinze and I have been suffering from back pain for some time now. I mainly work in the office and therefore spend many hours at my desk. Lately, I have been experiencing increased pain in the lower back area, which worsens especially after long periods of sitting or physical exertion. I am worried that my back pain could become chronic and therefore I would like to actively do something about it.
I have heard that strengthening the back muscles can be an important measure for preventing and relieving back pain. Therefore, I would like to know which exercises are best suited to specifically strengthen my back muscles. I am aware that it is important to perform the exercises correctly in order to avoid causing further damage to my back. Therefore, it would be helpful if you could recommend specific exercises that I can do at home.
I am willing to invest time and effort into a regular exercise program to alleviate my back pain in the long term. Please provide me with detailed instructions on the recommended exercises, including the frequency and intensity with which I should perform them. I would greatly appreciate your expert support and look forward to your recommendations.
Thank you in advance for your help.
Sincerely,
Oliver Hinze
Dear Mr. Hinze,
Thank you for your inquiry regarding your back pain. It is commendable that you are actively taking steps to prevent long-term discomfort. Strengthening the back muscles is indeed an important measure for preventing and alleviating back pain, especially for people who spend a large part of their day sitting.
There are various exercises that are particularly effective for targeted strengthening of the back muscles. These include:
1. Trunk bends: Lie on your stomach, extend your arms forward, and slowly lift your upper body. Hold the position for a few seconds and then lower back down. Repeat this exercise several times.
2. Bridge exercises: Lie on your back, bend your knees, and slowly lift your hips so that a straight line is formed from the knees to the shoulders. Hold the position for a few seconds and then lower back down.
3. Side trunk bends: Stand upright and bend to the side while supporting one hand on the thigh. Hold the position for a few seconds and then switch sides.
You can easily perform these exercises at home without needing special equipment. It is important to perform the exercises slowly and controlled to avoid injuries. Start with a low number of repetitions and gradually increase the intensity as you feel more comfortable.
In addition to the exercises, it is also advisable to take regular breaks to avoid prolonged sitting, and to pay attention to an ergonomic work environment to support good posture.
I hope these tips help you strengthen your back muscles and alleviate your back pain. However, if you experience persistent discomfort or uncertainty, I recommend consulting a specialist for individual advice and treatment.
I wish you success with your exercise program and am available for any further questions.
Best regards,
Eva Ziegler
