5 Exercises Against Back Pain
Back pain
Do you have back pain? Well, you're probably not the only one. A report by Oslo Economics shows that back pain affects as many as 1.2 million Norwegians annually! We humans are all vulnerable to back pain. Our back is made up of intervertebral discs, nerves, ligaments, muscles and joints that work together to carry out all our daily activities. Over time, parts of this complex structure can become worn and back pain can occur. Passive sitting and inactivity, especially with poor posture, is something that puts extra strain on the back's complex structure. In today's society where large parts of everyday life are spent passively sitting and inactivity, it is no wonder that back pain has become a growing problem.
Not only that the back pain itself can be very problematic to live with, it can also lead to a number of other negative physical and psychological consequences. Some of these include:
- Reduced quality of life
- Financial costs
- Increased stress
- Social impairment
- Poorer sleep quality
Below we have put together 5 simple exercises, so that you can relieve your back pain as easily as possible. We have set up a recommended training plan format of how we think this session should be done, but if for some reason you can't do any of the exercises or just don't have time, it's perfectly fine to pick and mix as you see fit. The most important thing is to do the exercises regularly and correctly.
The exercises
Exercise #1
- Start the exercise by lying on the ground with a pillow under your head
- Twist your hips up so that your entire back is flat against the ground
- Just move your hips so that your lower back hits the ground below
- Focus on keeping your abs tight
- When your lower back is flat against the ground, hold this position for 3 - 5 seconds
- Repeat 10 times
- Hold your back against the ground for 3 - 5 seconds
- Repeat the exercise 10 times
Exercise #2
- Shoot your hips up into the air so that it becomes a flat bridge
- Lift up slowly, and go back down slowly
- Focus on keeping your core muscles tight
- Walk carefully up and down, and feel the muscles in your back being activated
- Repeat the exercise 10 times
- Do the exercise slowly and in a controlled manner
- Repeated 10 times
Exercise #3
- Grasp the knee and pull it towards the chest as far as you can
- Hold this position for 30 seconds
- Hold with your hands and do not use the muscles in your legs or back to hold the position
- After 30 seconds have passed, switch legs and repeat the exercise
- Do this exercise 3 times on each side
- Hold the position for 30 seconds
- Repeat the exercise 3 times on each side
Exercise #4
- Lie on your stomach and support your upper body on your elbows. Like an Egyptian Sphinx
- Pull your shoulders back and maintain good posture
- Don't drop your neck down, try to look straight ahead
- The position should be comfortable to lie in, it should not be tiring
- Hold for 10 seconds alternately, and repeat 3 - 4 times
- Hold the position for 10 seconds
- Repeat the exercise 3 - 4 times
Exercise #5
- Place your hands under or slightly in front of your shoulders and press up
- Press until the arms are completely straight, and look ahead
- If you feel pain here, you must stop the exercise. It should stretch a little, but not hurt
- Hold this position for 15 seconds, breathing deeply with your stomach
- Hold the position for 15 seconds
- Repeat the exercise 3 - 4 times
Summary
We recommend doing the exercises together as a kind of small training routine from 2-3 times a week. This is only a recommendation and must not be followed as a strict training program. You can choose to pick and mix the exercises you like best. The most important thing to achieve good results is to do it regularly.
For the best possible results, it is important to enjoy the training. Do it to feel better and for your body to perform better in everyday life. You can also put on music while you do the scheme if that helps you.
We strongly recommend starting with these exercises today if you are struggling with minor or serious back problems. The longer you wait, the worse it can get and the harder it will be to do something about, so don't waste your time! Good luck!
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