Back school: what’s behind it and 3 exercises

The back school helps you relieve back pain and prevent it. We’ll explain how she does this and show you three exercises.

Back school prevents back pain

Almost everyone of us knows back pain. They are tricky: sometimes they last for several days, sometimes they disappear again after a few hours. The main reasons for back pain are a lack of exercise and an unhealthy posture.

The back school wants Back pain prevent. Your course program is based on three pillars: bio, psycho and social. According to netdoktor.de do you learn at the back school:

• how back pain develops,
• how you can consciously perceive your body,
• how to ensure sufficient exercise
• how you behave back-friendly in your everyday life, whether in the office or when carrying heavy things,
• how you can use everyday objects such as bicycles or office chairs for your back and
• how to relax your back.

In addition, the back training course also includes Ideashow to manage pain and stress. This is possible with the help of progressive muscle relaxation and autogenic training. Because: If you reduce your stress, this also reduces your pain.

This is what matters at the back school

Regular exercise is important to have a healthy back. Can hold still, according to the pharmacy magazine only increase the pain. If you already have chronic pain, you should seek medical advice before starting back training.

According to netdoktor.de, these ten rules form the basis of the back school:

1. Try your back straight to keep.
2. Exercise regularly.
3. Exercise regularly, such as running, cycling, or swimming.
4. Make sure to crouch down when you bend over.
5. Don’t lift heavy loads.
6. Make sure to distribute the load when carrying it and to carry it close to your body.
7. When you’re standing, don’t bend your knees.
8. Make sure to sit properly. You should keep your back straight and support your upper body.
9. When lying down, make sure that you are not in a hump or in a Hollow back expires.
10. Exercise your muscles in the spine regularly.

When and where you can do a back school program

The back school wants preventive act. It’s about preventing pain before it even occurs. But even after a herniated disc or other chronic illnesses, the back school can be a sensible one in consultation with your doctor Rehabilitation measure be.

• We’ll introduce you to three exercises for your own training.
• You can also do a back training program at home with the help of YouTube videos or specialist books. (For example, you can find a free training session for the Knappschaft health insurance.)
• Inquire with your health insurance company about offers for back training schools in your area. Of the advantage What is part of a professional course is that a trainer can answer your individual questions and improve your posture during the exercises. also subsidize many health insurance companies offer the courses.

Back training: three simple exercises

Our exercises help you to strengthen your chest, abdominal and back muscles. Repeating the back training sessions for about five minutes a day should help prevent back pain. If you do sports such as cycling or running every week, this also supports the muscles.

1st exercise: straighten your back

1. For this back training exercise, first stand up straight with your knees slightly bent.
2. Lift the left leg and the right arm up to the side and pull them out.
3. Hold the position for ten seconds.
4. Repeat this exercise twice.
5. Then switch to the other leg and arm.
6. Repeat the exercise three times in total.

2nd exercise: stretch your back

1. Stand in front of a wall. Your face should be about 16 inches from the wall.
2. You should stand as stable as possible: your feet are next to each other and your knees are slightly bent.
3. Now support yourself with your arms on the wall.
4. Gently push your pelvis towards the wall while looking up.
5. You should now feel a slight pull in your back.
6. Hold the position for 15 to 20 seconds.
7. Relax for a moment and repeat this exercise twice more.

3rd exercise: stretch your back and neck

1. Sit on a chair with your feet next to each other.
2. Assume an upright posture: stick out your chest and pull in your stomach.
3. Bend your head towards your neck.
4. Now fold your hands behind your head.
5. Slowly turn your upper body as far to the left as possible and then as far to the right as possible.
6. Repeat this exercise 15 to 20 times.

Tip: This back training exercise is suitable for in between in everyday work – you can simply do it at the office table.

Read more on Techzle.com:

• Back Training: Simple Exercises for Strong Muscles
• Back massage: tips and tricks for a relaxing massage
• Workout at home: ideas for sports in your own four walls