Health
Marisa HeinzeMarch 24, 2022
5 effective exercises against back pain and tension
Back pain has become a widespread complaint. It is now among the most common reasons for sick leave. Almost every second employee regularly struggles with back pain and tension. The causes can be many and varied. Fortunately, there are ways to reduce the symptoms and prevent their recurrence - ideally without pain medication.
The best solution is exercise. In the following article, we would like to introduce you to the best exercises against back pain and tension in different areas of the back.
What are the causes of back pain?
First, it is important to distinguish between specific and non-specific back pain. Specific back pain has a clear physical cause, including, for example, a slipped disc, an underlying disease such as osteoporosis, or a congenital misalignment of the spine.
However, in about 85% of back pain patients, no clear physical cause can be identified. The articulated pain is therefore referred to as non-specific back pain. Even if the trigger cannot be clearly defined, there are some risk factors that you should be aware of.
Risks that promote back pain:
- Lack of exercise (e.g. sitting in an office for long periods of time).
- Excess weight (puts strain on the spine)
- Incorrect or one-sided strain (e.g. a workplace that is not ergonomically designed)
- Old age
- Unbalanced diet
- Smoking
- Psychological stress
However, the most common causes of back pain of any kind are a lack of exercise and incorrect, one-sided tension. People who sit or stand for long periods in their daily work are significantly more often affected by back pain.
People who sit a lot often also suffer from pain in the lumbar spine. Therefore, we will discuss exercises against lower back pain later.
What types of back pain are there?
The spine consists of 33 vertebrae and is divided into 5 sections:
- cervical spine
- thoracic spine
- lumbar spine
- sacrum
- coccyx
Depending on where the pain is localised, we speak of different syndromes:
- Pain and tension in the cervical spine: cervical spine syndrome
- Pain and tension in the thoracic spine: thoracic spine syndrome
- Pain and tension in the lumbar spine: lumbar spine syndrome
The cervical spine and lumbar spine syndrome occur particularly often in back pain patients. Office workers that spend long times in front of the computer often complain about tension in the neck area. If the workstation is not aligned to one's own body size, it can contribute to neck tensions.
However, the daily use of tablets and smart phones also contributes to unnatural postures of the cervical spine. In addition, the neck area reacts very sensitively to drafts.
The lumbar spine bears the weight of the entire upper body. It is therefore not surprising that this area is particularly susceptible to wear and tear and pain. To prevent the pains from becoming chronic, it is important to perform regular exercises for the lower back.
Pain in the thoracic spine is often caused by herniated discs, degenerative diseases, accidental trauma, or congenital deformities. Nevertheless, there are a few exercises you can do to mobilise and strengthen these areas, too.
The thing about pain memory
For effective therapy of back pains, the localisation of the back pain as well as the duration of the pain are important. Acute complaints are those that last less than six weeks. If the back pain continues after six weeks, it is considered chronic back pain.
In this case, a pain memory has usually developed. The signal processing in the nervous system has changed in such a way that you feel pain even though the actual cause (e.g. tension) has long since been eliminated.
Chronic pain is more difficult to treat than acute pain. Nevertheless, special exercises for back pain and tension as well as specific exercises for lower back pain can provide relief. To prevent the development of a pain memory, you should take action as early as possible when back pain arises.
An overview of the best exercises for back pain and tension
Now that you have learned about the causes and development of back pain, we turn to the concrete exercises against back pain and tension. You can do them easily at home or during your lunch break at the office.
Exercise 1: Stretching the cervical spine
Sit upright on a chair. Tilt your head to the right side and reach over your head with your right hand until you touch your left temple. Deepen the stretch by extending your left arm towards the floor. You should feel an intense stretch in the left neck muscles. Hold this position for about 30 seconds, then switch sides. Do three repetitions per side.
Exercise 2: Strengthening the cervical spine
Strong muscles prevent pain. If you often have problems with your neck, this simple exercise can help: Place one hand on your forehead and press firmly against it. Hold the position for 10-15 seconds. Make sure that your cervical spine remains straight throughout. Repeat the exercise three to five times.
Exercise 3: Release cervical blockages with self-massage
For this exercise you need a towel. Roll it up and position the towel in a lying position between your shoulder blades. Bend your knees and place your right foot on your left knee. Clasp your hands at the back of your neck. Now roll your upper body over the towel roll and enjoy the massaging effect. Change after about 30-45 seconds (left foot and right knee). Repeat three times on each side.
Exercise 4: Superman exercise
The superman exercise is one of the most effective exercises against lower back pain. Get into a prone position and stretch your arms long in front of your body. Simultaneously lift your feet and hands a few centimetres off the floor. Consciously pull your belly button towards your spine. Keep your gaze directed towards the floor, so as not to put unnecessary strain on your cervical spine. If you are doing everything correctly, you should feel a pleasant pulling sensation in the area of the lumbar spine. Hold the position for 30 seconds and repeat the exercise three times.
Exercise 5: The bridge
If you want to do exercises against lower back pain, you can't avoid the classic bridge. To do this, lie on your back, bend your knees and place your feet hip-width apart. Your arms are relaxed beside your body and your palms are facing down. Press your feet firmly to the floor and lift your buttocks. Your upper body should form a straight line. Hold the position for a few seconds, then gently return to the starting position. Do three sets of 15 to 20 repetitions.
Exercises against back pain and tension can contribute to effective pain relief
When suffering from back pain and tension, many people tend to adopt a protective posture and avoid movement. However, this is counterproductive. By avoiding movement, the body tenses up more and more, which ultimately makes the pain worse.
This creates a vicious circle that you can actively break. To become pain-free again, it is important to mobilise the affected areas of the back. You can do this with the above exercises, which are easy to integrate into your daily routine.
The exercises against pain in the lower back, as well as the exercises to strengthen and mobilise the thoracic and cervical spine, can be done for both acute and chronic complaints. But even if you have no complaints, regular back training makes sense.
The motto here is: prevention is better than curing pain. Once the pain has appeared, it may take a little patience for it to disappear again.
Overall, make sure you lead a back-friendly lifestyle with enough exercise, a healthy diet, and an ergonomically designed workplace. Interrupt static postures (e.g. sitting or standing for long periods) every now and then by taking a short walk or doing back exercises. This can also be done at the workplace.