Sitting is an integral part of our everyday lives – whether at the office, studying or relaxing at home. However, sitting for long periods can lead to tension and pain in the lower back. To prevent this, we have put together the best exercises to strengthen your muscles and help you relax.
Here are the best exercises for your lower back
Plank
- Starting position:
Prone position - Exercise:
Raise your forearms and toes, then push up so that all your weight is distributed on your forearms and toes, feet together, pull your belly button towards your spine, head in extension of your spine. - Time:
20–40 sec - Aim:
To strengthen the back and neck muscles
Shoulder bridge
- Starting position:
Lying on your back, legs at a 45-degree angle, arms straight on the floor next to your body - Exercise:
Lift the pelvis as you inhale - Time:
Hold for a few breaths, then slowly unroll vertebra by vertebra - Aim:
Strengthen the back and buttocks, stretch the hip flexors
Superman
- Starting position:
Prone position, hands next to thighs, legs together and tensed - Exercise:
Lift your upper body (incl. arms) and legs off the floor - Time:
Hold for 5 breaths, repeat after brief relaxation - Aim:
To strengthen the lower back, buttocks and hamstrings
With the help of these simple exercises, you can
- Prevent back pain
- Improve upright posture & correct poor posture
- Promote stabilization & mobility of your back
- Improve your quality of life
- Prevent injuries through functional fitness
- Achieve long-term spinal health
Try it now and benefit in the long term!
Find out more about the connection between constant sitting and back pain.