Back pain exercises

Starting position:

• Sit on a chair with your knees bent at about 90°.
• Lean forward with your upper body, keeping your back straight.
• Support your elbows on your thighs with your elbows bent at about 90°.
• Stretch the exerciser around the back of your head in front of your ears with modified tension.
• Hold the ends of the exerciser tightly with your left and right hands.

Exercise:

• Lift your head upwards with small movements against the tension of the exerciser.

Starting position:

• Sit on a chair with your knees bent at about 90°.
• Thread the exerciser around the handle of the closed door (or alternatively around another object at door handle height that doesn‘t give way) and grasp both ends of the exerciser firmly, holding one end in each hand.
• For a firm hold, it is best if you loop the ends of the exerciser around your wrists.
• Stretch the exerciser with modified tension.
• Keep your arms and the exerciser in a horizontal line.

Exercise:

• Pull your elbow horizontally backwards against the tension of the exerciser, thereby moving the strap and your arms in a straight line.

Starting position:

• Sit on a chair with your knees bent at about 90°.
• Thread the exerciser around the handle of the closed door (or alternatively around another object at door handle height that doesn‘t give way) and grasp both ends of the exerciser firmly, holding one end in each hand.
• For a firm hold, it is best if you loop the ends of the exerciser around your wrists.
• Stretch the exerciser with modified tension.
• Keep your arms straight and pointing slightly downwards.

Exercise:

• Pull your elbows horizontally backwards close to your body against the tension of the exerciser.
• Pull your hands towards your hips.

Starting position:

• Stand on a firm surface with your feet slightly apart and knees slightly bent.
• Grasp both ends of the exerciser firmly, holding one end in each hand.
• Now stand with both feet on the exerciser.
• Lean your upper body forwards with your back straight.
• Stretch the exerciser with modified tension.
• Keep your arms straight.

Exercise:

• Pull the exerciser vertically upwards.
• Keep your back straight and only straighten up your upper body.
• Keep your legs in the starting position, do not move them.

Starting position:

• Kneel down on a firm surface.
• Keep your knees together.
• Lean your upper body forwards, keeping your back straight, and support yourself on your elbows.
• Grasp both ends of the exerciser firmly, holding one end in each hand.
• Stretch the exerciser around one foot with modified tension.

Exercise:

• Stretch your leg diagonally backwards against the tension of the exerciser until your leg, back and neck are in a straight line.
• Then bring your leg back to the starting position.

Starting position:

• Stand on a firm surface with your feet apart and knees slightly bent.
• Hold both ends of the exerciser firmly in your right hand.
• Bend your upper body to the side with your back straight.
• Now stand with your right foot in the large exerciser loop.
• Stretch the exerciser with modified tension.
• Keep your arms straight.

Exercise:

• Pull the exerciser vertically upwards.
• Keeping your back straight, straighten your upper body and lean over to the other side.

Starting position:

• Bend your knees to about 90° with your legs slightly apart.
• Press your lower back down against the floor.
• Keep your elbows by your side and your hands on your chest, not your neck.
• Rest your head on the floor.

Exercise:

• Lift your head, shoulders and chest upwards.
• Keep your lower back pressed against the floor.

Starting position:

• Lie on your back on a firm surface.
• Bend your knees to about 90° with your legs slightly apart.
• Press your lower back down against the floor.
• Lay your arms on the floor by your body.
• Rest your head on the floor.

Exercise:

• Lift your legs up until the angle between your upper body and thighs is about 90°.
• The angle at the knee remains unchanged.
• Keep your lower back pressed against the floor.

Starting position:

• Stand on a firm surface with your feet slightly apart and knees slightly bent.
• Pass your left or right hand over the top of your head and hold your head above the ear.
• Keep your arm on the same plane as the body.

Exercise:

• Pull your head over to the same side as the arm.
• Keep your back straight.
• Keep your legs in the starting position, do not move them.
• You will feel the stretch in the neck muscles.
• You can increase the stretch by pushing the other arm towards the floor.

Starting position:

• Stand on a firm surface with your feet slightly apart and knees slightly bent.
• Clasp your hands together behind your head with your elbows pointing forwards.

Exercise:

• Press your head forwards with your hands.
• Keep your back straight.
• Keep your legs in the starting position, do not move them.
• You will feel the stretch in the neck muscles.

Starting position:

• Stand on a firm surface with your legs slightly apart.
• Hold your arms straight out in front of you.

Exercise:

• Keep your upper body and legs straight and tilt or push your pelvis forwards.
• You will feel the stretch in your groin.
• You can increase the stretch in your groin region by keeping your legs straight and turning your pelvis (not your upper body!) slightly further to the left or the right.

Starting position:

• Stand on a firm surface with your feet slightly apart and knees bent.
• Keep your back and head straight.
• With your left hand, hold a door handle of a closed door (or alternatively another object).
• Place your right hand or right forearm on your right thigh.

Exercise:

• Lean forward with your upper body.
• Keep your arm, neck and back in an almost straight line.
• Turn your pelvis slightly to the right and push your upper body slightly to the left (like leaning into a curve).
• You will feel the stretch running from your shoulder down your whole side to the pelvis.

Starting position:

• Sit down on a firm surface.
• Bend your legs slightly keeping your knees a little apart.
• Keep your back, neck and head straight.
• Place your hands on your knees.

Exercise:

• Now lean forwards while keeping your back straight.
• Do not bend your neck or upper back.
• Move your stretched arms towards the tips of your toes.
• You will feel the stretch in your lower back.

Starting position:

• Lie on your back on a firm surface.
• Straighten your right leg, bend your left leg, lay your left foot on your right knee.
• Lay your outstretched left arm on the floor, place your right hand on your left thigh.

Exercise:

• Now move the bent leg over the straight one.
• As you do so, twist your body from the chest down to the right.
• Your left arm remains the floor, your chest does not twist, your head looks in the opposite direction.
• You will feel the stretch in the lower/lateral back muscles and in your bottom.

Starting position:

• Lie on your back on a firm surface, lay your arms down next to your body.
• Press your lower back down against the floor.
• Bend your right knee to an angle of about 90°.
• Bend your left knee and lay your ankle on the right leg below the knee.

Exercise:

• Now hold your right leg below the kneecap.
• Pass your left hand between both legs and grasp it with your right hand around the right leg.
• Now pull your right calf towards your face.
• You will feel the stretch in your buttock muscles.

Starting position:

• Sit on a chair with your knees bent at about 90°.
• Keep your back and head straight.
• With your left hand hold the handle of a closed door (or alternatively another object at door handle heigh that doesn‘t give way).
• Grasp the wrist of the outstretched arm with your right hand.

Exercise:

• Pull your upper back / shoulder blade backwards.
• Keep your neck relaxed.
• You will feel the stretch in your back and shoulders.
• You can increase the stretch by pushing your right hand further forwards.