Back pain is the most common suffering people have. The corona pandemic is likely to affect many more people. Exercise less, sit more, eat more. All of this supports back pain.
With this workout against back pain, I want to help you alleviate this suffering and eliminate it completely in the long term. I have prepared a 30 minute workout for you, that you can do anywhere without any tools. The workout loosens & strengthens your back muscles.
How is the workout against back pain structured?
This workout is not a strength workout that will make you sweat profusely. The workout is a type of muscle length training. We do a lot of dynamic stretching & mobility exercises. This releases blockages and lets your muscles “breathe” again. If we start with a strengthening workout when we have severe back pain, it can even be disadvantageous and increase the tension.
We train these exercises:
- Child’s pose
- Child’s pose to Cat Cow
- Kneeling arm swing to upper body rotation (R)
- Kneeling upper body rotation static (R)
- Full stretch front fold to table top
- front fold
- Kneeling arm swing to upper body rotation (L)
- Kneeling upper body rotation static (L)
- Dynamic camel alternating
- Dynamic Camel Static (R)
- Dynamic Camel Static (L)
- Walking down dog
- Side stretch child’s pose (L)
- Side stretch child’s pose (R)
- Pigeon pose variation to diagonal front fold (R)
- 90/90 twist dynamic (R)
- 90/90 twist dynamic (L)
- Pigeon pose variation to diagonal front fold (L)
- Crossed legged sitting position neck stretch (R)
- Crossed legged sitting position neck stretch (L)
- Trapezius muscle stretch (R)
- Trapezius muscle stretch (L)
Who is the workout suitable for?
Desk workers, bodybuilders or runners. This workout is suitable for many groups and is either an ideal supplement to strength training or running training or ideal for getting started with fitness training. The workout against back pain is aimed at all those who suffer from severe tension and back pain or want to do something to prevent it.
Are there shortened muscles?
You’ve probably heard it many times or even said it yourself. My muscles are shortened, so I’m not as flexible. The short and hard truth is, shortened muscles don’t exist. The best proof of this: everyone is fully mobile under anesthesia. So shortened muscles cannot be responsible for this.
Is it all just a matter of the head? Yes and no. Your body is completely relaxed under the anaesthetic. Tense muscles relax and all movements are possible. But these tense muscles probably have a reason. And that reason can be either psychological or physical in origin.
Mentally: If you are constantly stressed and carry a “big burden on your shoulders”, you constantly tense your neck internally. This leads to great muscle tone and your neck muscles tense up. It can even go so far that you get your hump.
Physically: If you don’t have enough abdominal muscles, for example, your body tries to lift itself out of the back muscles and incorrect strain and imbalances arise. This causes tension, pain and herniated discs.
For this reason, my workout for back pain is primarily mobility and stretching training. So that you lower the muscle tone of your muscles. In the next step, you then have to strengthen the opposite muscles. If you have lower back pain, an abdominal workout is ideal.
How often should I do the workout?
In order to feel the real effects of the workout, you should do it at least twice a week, ideally four times a week. The best thing to do is to make it a routine and do it on fixed days at fixed times. This makes it much easier for you to do it regularly. The workout is also ideal for combining with meditation. With this combo you can start the day perfectly or end it calmly and restfully.