Exercises against Back pain

Exercises against Back pain
Exercises against Back pain

Do you suffer from back pain? If yes, you are not the only one. Nearly 80% of the population will experience pain at a certain point in life. For many, the injury is triggered by a strenuous activity or weight lifting. Others simply bend down to pick up a pencil and their back gives out. This is where the vicious cycle starts: the person doesn’t train because of the pain, and because she doesn’t train the pain gets worse.

Activity is mostly the best medicine for back pain!

Natural motion such as walking or running has a positive impact on the spinal disc’s nutrition whereas prolonged sitting affects it negatively. The discs consist of a fibre cartilage ring that forms the outer portion and a gelatinous core which consists mostly of water. The liquid is what helps the disc act like a shock absorber when the spine gets under pressure. Under load such as long hours sitting at your desk, this fluid is forced out of the disc which makes the back more prone to accidents. Only a discharge can bring back the liquid and vital nutrients again. So basically it is this constant interaction of loading and unloading which comes with an active lifestyle that keeps the discs healthy.

Another crucial factor to keep in form is muscle strength. If the back and abdominal muscles are strong, they will stabilise the trunk and spine, thus support the back. Endurance training is an other measure to avoid back pain in the first place. It stimulates the entire metabolism and makes us fitter so we can cope better with the physical challenges in our daily lives.

Be it a herniated disc or general back pain, the doctor will almost always try to prevent surgery with specific exercises, mostly Pilates. Here are 6 exercises to avoid back pain in the first place. Try to make these exercises 2-3 times a week. 3 Sets with 15 repetitions would be ideal.

Cat and Camel

The Corkscrew


Russian Twist

Roll Downs