Back problems?
Mobilize the straight back muscles with two simple exercises
Created: 05/18/2022, 10:56 am
By: Juliane Gutmann
Back pain can also be triggered by a lifestyle that is too comfortable.
Stretching and moving the back muscles regularly is an effective preventive measure.
Are you more of a sports muffle and work in the office?
Then you belong to the back pain risk group.
But even sporty people can have problems with their backs.
An overview of
possible causes
, compiled by Techniker Krankenkasse:
Long-term sitting and lack of exercise
overweight
Age between 35 to 50 years
Incorrect loading and one-sided loading
genetic predisposition
Wrong diet
Smoking
Mental stress such as dissatisfaction at work
Back health survey
Prevent chronic back pain with regular back training
61.3 percent of people in Germany state that they have had back pain at least once in the last twelve months.
The Journal of Health Monitoring of the Robert Koch Institute also shows that 15.5 percent of the approximately 5,000 respondents reported chronic back pain.
This can be prevented by eliminating the risk factors mentioned above.
Targeted training in particular helps to mobilize the back muscles.
Many people still know two simple exercises from physical education
.
Doing them regularly prevents pain in the upper and lower back.
Don't underestimate the "cat hump": This simple exercise moves the entire lower back.
© Imago
Exercises for a stable and strong straight back muscles
Cat-Cow
: Standing on all fours, the toes are placed and the hands spread apart on the ground.
Lock your elbows, pull your shoulders far forward.
Inhale here, push the tailbone towards the sky and pull the upper back long.
The shoulder blades pull outwards.
The breastbone pushes forward.
Now comes the "cat hump": Exhale while pushing your lower back up.
The head is pointing down.
In this position, exhale fully and then switch back to “Cow”.
Seated lateral mobilization
: Sit in a chair and lift up a stick (like a broomstick).
Bend your arms so that your upper and lower arms form a right angle.
Then gently twist your upper body to the left and right.
(jg)
