Regular back exercises are the best protection against pain. Ten minutes a day is enough to relieve you of annoying back pain.
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- REWINDING
- STRETCH
- STRETCH
- GOOD TO KNOW
As long as the back hurts, also the good intentions stop. " From now on, I do a few back exercises every day , as I learned during physiotherapy, " one observes , when the "witch" again shot in the back and prescribed the orthopedist not only syringes, but also physiotherapy. But as soon as we can walk upright, the back exercises are forgotten. Unfortunately, this is the next pain attack programmed.
Because 80 percent of the back problems arise because back and abdominal muscles are too weak to support the spine like a corset. A strong back keeps long periods of sitting loose, does not end gardening and household chores with days of stiffness and can also withstand a careless movement or a cold draft. Important to know: The effort is low, the benefit is even greater. Just five to ten minutes back training a day is enough to stay permanently pain-free. This is little longer than brushing your teeth, but just as important.
Do the below back exercises in the morning after getting up or watching TV in the evening. Stretch extensively at the beginning. At the end of the mini-training, lie on your back, pull your knees towards your chest and cover with both hands. The lumbar area in very small movements back and forth. This relaxes wonderfully and even relieves pain.
REWINDING
Take a supine position, put your legs up at an angle. Hands on the neck, elbows to the side. Raise the head and shoulders slightly 25 times. The power comes from the stomach, do not pull on the head. Then raise legs stretched. Lift upper body, turn slightly, right elbow goes to left knee. 10 times, then change sides.
STRETCH
Take the quadruped stand, the back is straight. Extend your right leg in the extension of the back to the rear, the left arm points straight forward. Tense stomach, hold for ten seconds, do not forget to breathe. Back to the starting position. 8 repetitions, then paging.
STRETCH
Take the supine position, put the right leg angled and pull it over the body to the left, press the knee with the left hand on the floor. Extend right arm to the right, head turns to the right. Left shoulder stays flat on the ground. Keep stretching for 20 seconds. Relaxation. 10 times, then paging.
GOOD TO KNOW
If you feel like doing more back exercises , the new book by Prof. dr . Ingo Froböse, one of the most renowned experts in Germany. He has put together a new program including a DVD that can easily be copied at home. " Back-acute training: Moving to a pain-free everyday ", GU, 19.99 euros
