Treat and prevent back pain with two simple stretching exercises

Created: 2022-10-19 06:30

By: Juliane Gutmann

One-sided stress and insufficient exercise: two main reasons for back pain.

Stretching exercises mobilize the back muscles.

Do you often have back pain?

You are not alone in this.

According to the Robert Koch Institute, 61.3 percent of people in Germany say they have had back pain at least once in the last twelve months.

Chronic back pain has long been one of the biggest health problems in Germany.

According to the Berlin Pain Clinic, risk factors for chronic back pain are:

• Age-related impairments of the musculoskeletal system

• Mental or psychological factors, such as stress and overwork

• Social factors such as loneliness

Don't miss anything: You can find everything to do with health and well-being in the regular health newsletter from our partner Merkur.de.

Stretching exercises keep the back mobile and healthy and prevent muscle tension.

© Sus Pons/Imago

Exercises for the back: Stretching is also important

Incorrect movement patterns are often the cause of chronic back pain.

People who work sedentarily, for example in the office, and who also get little exercise in their free time are particularly at risk.

As a result, according to the health insurance company AOK, muscle atrophy and ligament shortening in the back can occur, resulting in tension and pain.

You can prevent this with a varied exercise program and specific back exercises.

Stretching the lower back is also important when dealing with back pain because it relaxes the back muscles.

Back pain survey

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AOK Recommendations: Two simple stretches that relax the lower back

• Katzenbuckel:

  A well-known exercise that gently stretches the lower back.

  To do this, get on all fours and make sure that your back forms a straight line.

  Place your hands on the mat at shoulder level.

  In this position, take a few deep breaths in and out and tighten your abdominal muscles.

  Then, on the next exhalation, push your back into the cat hump position, making your back as rounded as possible.

  The navel is actively pulled inwards.

  As you inhale, release the position and come to the starting position, in which your back is horizontal to the floor.

  Repeat the exercise sequence five to six times.

• Stretching the hip flexors:

  According to the AOK, the hip flexor muscles are often shortened in people who sit a lot.

  Stretching these muscles is important to prevent back pain.

  To do this, lie on your back against you, pull one of your bent legs towards you in the direction of your stomach and grab your knee.

  The other leg is slowly lowered with the heel on the floor until it is in the extended position.

  Then, pull your toes toward you while simultaneously pressing the backs of your knees into the floor.

  At the same time, pull the bent leg towards the torso.

  The lower back always stays on the ground, no hollow back is formed.

  Hold the exercise for a few deep breaths and switch sides.