Back pain is a common problem that can eventually affect people of all ages. Whether you spend long days behind a desk, or are just incredibly active, back pain can seriously hamper you. Fortunately, there are effective exercises that not only relieve pain, but also reduce the chances of recurring symptoms. Here are the best exercises to make your back stronger and more flexible.
What factors play a role in back pain?
There are several factors involved in back pain. To better understand and treat back pain, it is important to understand the risk factors and the main causes. We list the most important factors for you.
- Heavy physical work, a lot of lifting, or prolonged twisting and bending of the back can lead to strain.
- Long driving or sitting in the wrong posture can cause back pain.
- Lack of exercise can make the back stiff and sensitive.
- Being overweight puts more strain on the back, which can cause more pain.
- Stress can lead to muscle tension in the back, causing pain. This is one of the most common causes of back pain.
- Sleep problems can also cause back pain. Poor sleep or little sleep can make our pain system more sensitive.
- Lack of exercise. Not moving enough can lead to back pain and stiffness.
- If you have had back pain before, then this increases the likelihood of complaints in the future.
- If you have multiple conditions or health problems, then this also increases the likelihood of back pain.
Top 7 exercises for back pain
There are several exercises you can do to get rid of your pain symptoms and get the back stronger and more stable.
1. The cat-cow stretch
This exercise improves the flexibility of your spine and reduces tension.
- Start on your hands and knees. Make sure your hands are under your shoulders and knees under your hips.
- Inhale as you hollow your back (cow) and look up.
- Exhale and arch your back (cat) while bringing your chin to your chest.
- Repeat 10 times slowly.
2. The Child's Pose
A classic yoga pose that relaxes your lower back and helps stretch the back muscles.
- Start on your hands and knees. Your feet are stretched out on the floor.
- Bring your hips back so that your buttocks touch your heels.
- Extend your arms forward and rest your head on the floor.
- Stay in this position for 20–30 seconds and try to stay as relaxed as possible in the pose.
3. The bridge
This exercise strengthens your glutes and lower back and provides stability.
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips until your body forms a straight line from shoulders to knees.
- Hold this for 5 seconds and slowly lower your hips.
- Do 10 repetitions.
4. The plank
A simple but powerful exercise to strengthen your core muscles.
- Lie on your stomach, supporting yourself on your forearms and toes.
- Keep your body straight, from your shoulders to your heels.
- Try holding for 20-30 seconds and build up slowly.
5. The superman
Performing the superman regularly provides stability in the low back.
- Sit on your hands and knees with your hands straight under your shoulders and knees straight under your hips.
- During this exercise, try to continuously tighten your deep abdominal muscles and keep your back as straight as possible.
- Stretch one leg backwards and make sure the lower back stays straight. Then alternate this with your other leg.
6. Lunge twist
Helps to loosen your hips and lower back.
- Put your right foot forward in a lunge.
- Place your left hand on the ground and twist your torso to the right, extending your right arm upwards.
- Hold this position for 10-15 seconds and then switch sides. Try to relax when in the position and pay close attention to your breathing.
General tips
Besides performing the above exercises, it is important that you perform them slowly and in a controlled manner. Make sure you do the exercises in the right position. Never exceed your limits and build up the exercises slowly. If you continue to have back complaints, you can also opt to wear back support.
Need additional information?
Do you still have questions or comments about the exercises or back pain after reading this article? Then you can contact our customer service team. They are ready to answer all your questions and get you back on track. We can be reached via e-mail, live chat and telephone.
