Back exercises

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Why are back exercises good to do?

Back pain can have a major impact on your daily life. That’s why it can be good to exercise and strengthen your back muscles. Studies show that exercise can be an effective way to reduce pain and increase back function. Exercise also improves posture, which will also reduce the risk of injury. If you feel your back pain getting worse while performing an exercise, you should stop it immediately. However, it is common and completely harmless to feel stiff and / or a little uncomfortable in the back when performing the exercises.

Back exercises for certain problems

Back exercises for lumbago

During the acute phase of a back injury , rest is important. However, no more than 48 hours. Prolonged rest can make muscles and joints even more stiff and weak. Sitting for long periods should also be avoided. Sitting causes the muscles of the back to stiffen and start to cramp more easily. Bed rest is preferable to minimize pressure on the spine. As soon as the acute phase is over, you can gently start putting weight on your back. The important thing to remember is that it should not hurt more. Some exercises you can use for pain relief in case of ongoing back pain are:

Lie on your back with your feet resting on a chair, stool or similar to relieve your spine. Knees should be in a 90 degree bend. Keep your arms outstretched. Lie down for at least 15 minutes, breathing deeply. The exercise relieves the vertebrae and gravity pulls the pelvis back from its rotating position.
Lie on your back and place both hands on your buttocks. Alternate between pressing your back against your hands and swaying to soften the structures.
The cat position / Marjaryasana. Stand on all fours with hands under shoulders and knees under hips. Inhale deeply and let your belly sink towards the floor while lifting your head and letting your eyes meet where the wall meets the ceiling. Then exhale and round your back while lowering your gaze and letting your head hang down. you should be able to see your feet.

Back exercises for lower back pain

Lie on your back with your feet resting on a chair, stool or similar to relieve your spine. Knees should be in a 90 degree bend. Keep your arms stretched out on the floor. Lie down for at least 15 minutes, breathing deeply. The exercise relieves the spinal vertebrae and gravity pulls the pelvis back from its rotating position.
Lie on your back with your knees bent. Tighten your abdominal muscles so that your lower back is pressed into the floor. Continue to tighten your abdominal muscles and then lift one leg and lower it back towards the floor. Try to keep your hip at 90 degrees when your leg is at its highest position. The exercise should be performed slowly and in a controlled manner. Do 10-15 repetitions per leg.
The cat position / Marjaryasana. Stand on all fours with hands under shoulders and knees under hips. Take a deep breath and let your belly sink down towards the floor while lifting your head and keeping your gaze obliquely upwards. Then exhale and round your back while lowering your gaze and letting your head hang down. You should be able to see your feet.
Inhibit the tone of hip flexors. Lie on your back with your knees bent. Alternatively, rest your legs on a chair, stool, bedside or similar. Place your thumbs 3-5 cm inside the corners of your hip bones. Press your thumbs firmly inwards and slightly downwards and hold. After a while you will notice that you feel the pressure in your back easing. Hold for at least 30 seconds.

Back exercises for herniated discs

Take it easy and rest during the acute phase.

Lie on your back with your feet resting on a height such as a chair, stool or similar to relieve the spine. Knees should be in a 90 degree bend. Leave your arms outstretched. Lie down for at least 15 minutes, breathing deeply. The exercise relieves the vertebrae and gravity pulls the pelvis back from its rotating position.
The cat position / Marjaryasana. Stand on all fours with hands under shoulders and knees under hips. Inhale deeply and let your belly sink towards the floor while lifting your head and letting your eyes meet where the wall meets the ceiling. Then exhale and round your back while lowering your gaze and letting your head hang down. You should be able to see your feet.
Hang from a door frame, Roman rings or similar for 30 seconds. If your feet touch the ground, you can bend your knees.
Lie on your back with your heels on the floor. Place your hands on one knee and slowly pull your knee towards your chest until you feel a stretch. Try to hold the stretch for at least 30 seconds. Slowly come back, switch legs and repeat.
Lie on your back with your knees bent. Grasp both knees and pull them towards your chest. Lift your head off the floor until you feel a stretch in your back. Try to hold the stretch for at least 30 seconds.

Back exercises when pregnant

Get down on all fours and round your entire back. Then straighten your back without swaying. Repeat the movement at a slow pace 10-15 times. This exercise stretches the back muscles and increases circulation. This counteracts back fatigue and strengthens the muscles so as not to create too much of a slouch.
Stand on all fours and wiggle your tail side to side. Slowly. Repeat 5-10 times. The exercise counteracts stiffness in the back.
Stand with your feet slightly apart and knees slightly bent. Pull your buttocks in under you to round your back and relax. This exercise improves posture.
Stand with your legs wide apart and rock left and right without lifting your feet. Vary by placing one foot in front of the other and rocking back and forth. Repeat 5-10 times. The exercise improves balance.

Back exercises after childbirth

Lie on your back and bend your knees, feet on the ground. One foot is pressed to the floor while you press the other side’s arm down. The exercise activates the pelvic floor but also the lateral abdominal muscles (obliquus) and deep transverse abdominal muscles (transversus).
Lie on your back with knees bent and feet wide apart. Slowly come down with your lumbar spine rolling down vertebrae by vertebrae. Press your feet down towards the floor and lift your pelvis up. Lower your pelvis and roll down vertebra by vertebra from top to bottom.
Lie on your stomach and place your hands under your forehead. Feet should remain on the floor. Slowly lift your body off the floor. Hold the position for a few seconds and then slowly descend. Try to lift your legs as well.

Preventive back exercises

Stand on all fours with hands under shoulders and knees under hips. Extend one arm forward while extending the opposite leg back. Hold the position for a few seconds and return to the starting position. Your back should be straight and your torso should be taut. Repeat the movement with the other arm and leg.
Rowing. The exercise can be performed in several different ways. Dumbbell, cable, rubber band. The most important thing is to keep your back neutral to avoid injury. Bend forward with slightly bent knees and keep your back neutral. A neutral back requires you to activate your core muscles. To avoid your arms taking over the movement, think of your elbow or shoulder blade leading the movement. Focus more on technique and correct form before increasing the weights.
Lie on your stomach and place your hands under your forehead. Feet should remain on the floor. Slowly lift your body off the floor. Hold the position for a few seconds and then slowly descend. Try to also lift your legs while lifting your upper body. Repeat 10-15 times.

Standing back exercises

Rows. This exercise can be performed in several ways using dumbbells and rubber bands. Bend forward with slightly bent knees and keep your back neutral. A neutral back requires you to activate your core muscles. To avoid your arms taking over the movement, think that it is your elbow or shoulder blade that controls the movement. Spend more time on proper technique before increasing the load.
The windmill. Bend down until your torso is parallel to the floor and stretch out your arms. Do not arch your lower back. Now turn your upper body as far as you can to the right, keeping your arms as wide as possible. Come back and then turn your torso to the left as much as you can. This is one repetition. Repeat the exercise 10-12 times.
Good mornings without weight. Stand with your feet hip-width apart and your back straight. Place your hands behind your neck. Tighten the muscles in your stomach and buttocks. Bend down pushing your hips back slowly as far as you can. Keep your back neutral to avoid injury. Your feet should not lift off the floor. Come back up by pushing your hip forward. Avoid lifting your head to keep your back neutral. Repeat 12 times.

What back exercises can you do at home?

Lie on your back and place both hands on your buttocks. Alternate between pressing your back against your hands and swaying to soften the structures.
The cat position / Marjaryasana. Stand on all fours with hands under shoulders and knees under hips. Inhale deeply and let your belly sink towards the floor while lifting your head and letting your eyes meet where the wall meets the ceiling. Then exhale and round your back while lowering your gaze and letting your head hang down. you should be able to see your feet.
Stand on all fours with hands under shoulders and knees under hips. Extend one arm forward while extending the opposite leg back. Hold the position for a few seconds and return to the starting position. Your back should be straight and your torso should be taut. Repeat the movement with the other arm and leg.
Good morning without weight. Stand with your feet hip-width apart and your back straight. Place your hands behind your neck. Tighten the muscles in your stomach and buttocks. Bend down pushing your hips back slowly as far as you can. Keep your back neutral to avoid injury. Your feet should not lift off the floor. Come back up by pushing your hip forward. Avoid lifting your head to keep your back neutral. Repeat 12 times.
Lie on your stomach and place your hands under your forehead. Feet should remain on the floor. Slowly lift your body off the floor. Hold the position for a few seconds and then slowly descend. Try to also lift your legs while lifting your upper body. Repeat 10-15 times.

What do you do if back exercises don’t help?

If back pain does not improve with exercise, it may be because there is an imbalance in the body that will not let go. Imbalances in the body create uneven loads that lead to certain parts becoming overstretched. The fascia in the overstretched area becomes more dense and less elastic. A densified and inelastic fascia creates increased pressure and will then create a greater direction on the pain receptors. If the densification in the fascia is allowed to continue, there will be an increased collagen formation in the area. This results in the Fascia becoming more tight in the area and it will be more difficult to correct the imbalance.

Fascia treatment is a good way to correct imbalances in the body. By releasing the tightness, reducing the pressure and increasing the flow of the fascia, the body’s mobility will increase and pain will decrease. When imbalances in the body are corrected and the flow of the fascia increases, the body will find it easier to heal itself.

Reviewing your diet can also be an effective way to reduce back pain. If the body does not get enough nutrition, it will be more difficult for it to heal. Sugar makes the collagen in the fascia more rigid as it forms so-called sugar bonds between the collagen molecules.

Make sure to sleep properly and to get enough REM sleep. Insufficient sleep increases stress levels in the body. Stress causes cortisol and blood sugar levels to increase resulting in a more tight fascia.

Go to a FasciaClinic near you

Frequently asked questions about back exercises

How often should I train my back?

In case of injury, you should do simple movement exercises every day. Ideally, exercise once in the morning and once in the evening. Heavy strength training, which can put a lot of strain on your back, should not be done more than twice a week.

Is it dangerous to exercise your back if it hurts?

If the back pain gets worse, avoid exercise.

I have no pain or stiffness in my back. Do I still need to exercise?

It is always good to strengthen your back to withstand future stresses. The composition of the fascia also changes with age and becomes more rigid. Our body simply becomes stiffer. So it’s a good idea to maintain the fascia and its flow with proper exercise to prevent stiffness.

Do I need to go to the gym to train my back?

No, you do not need to. A soft mat or similar is all that may be necessary.