Fitness for the Back
Almost every adult has experienced back pain at some point. Why is that, and what can be done about it?
Why is fitness for the back so important?
The back supports us in many movements - whether we're lifting a load, walking, or standing. Unfortunately, we often don't treat it well: we sit too much, which tightens and shortens the muscles, leading to pain.
Interestingly, only about ten percent of all back pain is caused by direct damage. Most often, it's due to overuse or improper loading. The good news is that targeted exercises can counteract these problems and even eliminate them. Additionally, posture improves as a result.
It's helpful to engage in training that not only strengthens the back but the entire core. This means that abdominal, shoulder, and gluteal muscles are also engaged. Ideally, stretching and strengthening exercises are combined.
How strong is my back?
There are exercises to help you determine the state of your back fitness. For example, the leg scissors: Lie flat on your back with your legs extended. Then place your hands under one knee and pull the leg upward. Can you lift it vertically and keep the foot at a right angle to the leg? Great! If not, you should do this exercise three times a week - hold for 15 seconds each time and repeat three times on each side.
The wall push is also a good test: Sit directly against a wall with your back and press your buttocks, entire back, and arms (held at right angles) against it. If you can get your arms, hands, shoulders, and even the back of your head to touch the wall directly, that's a good sign. If not, you should do this exercise three times a week (with two sets, each holding for 20 seconds).
Exercises for the Back
The quadruped position is one of the most effective exercises. Kneel on a yoga mat and place your forearms on the ground (they should be shoulder-width apart). Tighten your abdominal muscles and squeeze your shoulder blades together. As a variation, you can lift your knees a few inches off the ground (hold briefly, then lower and repeat).
The "Superman" also strengthens the back. Lie on your stomach with your arms placed beside your body to form a right angle. Place your toes on the ground. Then tighten your buttocks and lift your legs and upper body a few inches off the ground. At the same time, move your arms forward. Keep your gaze toward the ground. Repeat 10 to 15 times, lower, and do two more sets.
The backswing is very pleasant. Lie on your back. Make sure your back is flat (no arch!). Then bend your legs and hug them with your arms. Pull the legs as close to your body as possible, lift your head and shoulders off the ground, and slowly swing back and forth 15 times. Repeat three times in total.
Are you familiar with the "bridge"? Lie on your back. Place your feet flat on the ground, with your arms lying beside your body (palms facing down). Now lift your hips until your upper body, hips, and thighs form a line. Hold for about ten to 15 seconds, then lower slowly. Repeat five more times.
Another effective exercise is one that stretches and mobilizes the spine. Lie on your back, place your legs on the ground, and rest your arms at a right angle to your body. Now tilt both knees to the right and turn your head to the left. Keep your back on the ground! Hold for ten seconds, then tilt your legs to the left and turn your head to the right.
Finally, the "plank" strengthens not only the back but the entire core musculature. Lie on your stomach. Then place your forearms on the ground. Make sure your shoulders are above your elbows. Now lift your knees and buttocks off the ground, so your weight rests on your forearms and toes. Keep your head in line with your spine - your body should form a straight line. Pull your belly button in and hold the position for 20 to 40 seconds. Then lower and repeat.
Stretching Exercises
The so-called Child's Pose gently stretches the back. Kneel on the mat so that your buttocks rest on your heels. Your legs are slightly apart. Then move your upper body and arms forward until your forehead rests on the ground - extend your arms as far forward as possible.
The cat stretch is also a good exercise: Get into the quadruped position - this time, support not your forearms but your hands on the ground. Then arch your back (slowly, going vertebra by vertebra into flexion). Hold briefly, then arch your back (vertebra by vertebra) into extension. Repeat in alternation.
How often should I train?
It is recommended to do two to three exercise sessions per week. Repeat all exercises (except stretching exercises) two to three times.
What to consider?
It's important to warm up well beforehand. For example, by jogging in place for five minutes. Lift your knees as high as possible and move your arms with you.
During the exercises, you may feel a slight pull in the muscles, but you should not feel pain. Pay attention to correct positioning. If you're unsure, you can schedule an appointment with the personal trainers at Holmes Place fitness clubs. The experts will show you how to correctly perform the exercises and which ones are best for you.