Due to our everyday stress, a majority of back pain is concentrated in the lower back. These exercises can help you to obtain a healthy back:
- Downward Looking Dog
Triggering lower back
- Back - flow with Nele
Sitting for long periods of time or improper stress in particular are the main causes of back pain. Through sitting is a constant tension on the lower back. On the other hand, the hip flexor becomes stronger and stronger due to the bent legs and thus tends to tension, which can have a painful effect on the lower back. For this reason, we deliberately focus on the trunk when it comes to the back.
Sitting for long periods of time and frequent smartphone use quickly lead to the well-known "turtle neck": the shoulders drop forward, the back rounds, and the head rise forward. To mobilize the spine, lie on your belly and place your hands under your shoulders. In the starting position your forehead rests on the floor. Now lift your upper body completely off the floor by extending your arms. Keep your hips on the floor. Gently pull your shoulders apart. Push your sternum slightly forward and be sure to keep your head in line with your spine. Take a rest with your buttocks on your heels for a few seconds and straighten your arms before repeating the sequence.
The Lateral Plank is particularly demanding on your strength and balance as your entire body is under tension. First, position yourself on your left side and support yourself off the floor with your left hand. The position of your hand is under your shoulder. Now your body weight is distributed on the outer edge of your left foot and your left hand. For the simplified version, your forearm is on the floor and your elbow is aligned under your shoulder. This makes it easier to keep your balance.
To strengthen and stabilize your torso we recommend the Glute Bridge. Lie on your back and place your feet hip-width apart and parallel. Pull your belly button slightly inward and raise your hips to the maximum. The goal is to fully extend your hips by pushing them up and consciously tensing your buttocks. Set back down to just before the floor and repeat the exercise in a controlled manner.
Triggering lower back
In the lower back, a little further out than the back extensor is the quadratus lumborum muscle. Palpate your pelvic bone with your hand and hike back along the upper edge. Above this edge on the outer back, you can find the muscle that leads up to the lowest rib. Lie on your back and position the Triggerding at the location described above. If you can't feel anything with your legs down you can try to bend them.
You can also lift one leg, which will increase the pressure even more. Experience has shown that the Middle Man fits very well for the Quadratus Lumborum.