Simple Exercises Against Back Pain

With these exercises you should pay attention to the strength of your back pain. Be careful not to overdo it so you don’t make the pain worse.

Back pain is a common problem these days. We’ll show you some simple exercises for back pain that you should incorporate into your daily routine.

If your back pain is due to poor posture, we recommend exercise. Stretching also relieves tension and pain.

Here are some simple back pain exercises to do at home.

Exercises for back pain every day

1. Relaxation and breathing

The first step in getting rid of back pain is to relax and release muscle tension. To do this, sit in a suitable place that is free from distractions and where you are comfortable.

Each of the exercises requires a specific posture. However, it is important that you consciously relax your muscles and concentrate on your breath.

This applies to all exercises. You don’t need to breathe extra deeply, just let the air flow into your body, keep it brief, and then exhale.

2. Exercises for the cervical spine

The cervical spine begins just below the skull. It is the upper part of the spine and is often plagued by pain.

It is best to do these exercises while sitting and with your back straight. If possible, lean your back against the back of the chair.

Do the following exercises. 20 repetitions should be enough.

Close your eyes and move your head very slowly back and forth. Try to touch your sternum with your chin. Keep breathing evenly: in as you lean back, out as you move forward.
In the same position, you then rock your head from right to left and back again, as if you wanted to touch your shoulders with your ears.
Raise and lower your shoulders.
Raise both arms in the air at the same time. Interlace your fingers and stretch up as far as you can.

Put your hands on your thighs. Rotate one shoulder as you slide your hand up and down your thigh. Then repeat the exercise with the other shoulder.

3. Exercises for the thoracic spine

The thoracic spine lies below the cervical spine at the level of the chest.

Here are some exercises for this section of the spine:

Forward bend

Stand on all fours on the floor. The view is directed downwards.
Slowly pull in your stomach and push your back upwards in a “cat hump”. Meanwhile, exhale.

As you inhale, return to your starting position and relax your back. Repeat this exercise several times.

Stretch 1

Stand in a relaxed position. Put your hands behind your back, about hip height.
Bend forward as far as you can until you feel a stretch in your back.

Stretch 2

Stand in a relaxed position. Raise your left arm straight up.
Bend your elbow and place your hand on the back of your head.
Gently pull your left elbow with your right hand until you feel the stretch.
Return to the starting position and repeat the exercise with the other arm.

4. Exercises for the lumbar spine

Exercises against back pain make you flexible

The lumbar spine is the lower part of the back. It often hurts after we have carried something heavy or sat for a long time.

Try the following exercises:

Exercise 1

Lie on your back. Bend your left knee but keep your right leg straight.
Then lift your right leg very slightly. Try to keep your knee straight and not move your hips off the floor.
Hold this position for 30 seconds, then return to the starting position.
Repeat the exercise three times with each leg.

exercise 2

Lie on your back and bend both knees, keeping your feet on the floor.
Keep one foot on the floor and lift the other leg towards your chest as far as possible. Hold the position for 15 seconds.
Return to the starting position and repeat the exercise with the other leg.

Exercise 3

Lie on your back.
Place a small massage ball under your lower back.
Move your back over the ball and use your weight to massage.

More tips

We have already addressed some of the triggers for back pain above. But there are many other causes that you should consider. This includes, for example, your mattress, pillow or office chair.

Get advice on mattresses or chairs from specialist retailers and try out various options. You should also do the little exercises for back pain every day. You will see that they are good for your back!