Simple back exercises for everyday life

We will show you simple and effective exercises to strengthen and relieve your back. With clear instructions and helpful tips, the exercises can be easily integrated into everyday life. This can prevent back pain and improve mobility in the long term.

Stretching the upper arm muscles

Stretch one arm vertically upwards and bend your elbow as far as possible behind your head. Then pull the elbow towards the opposite shoulder with the other hand. Hold the tension for approx. 10 seconds and then switch arms.

Stretching the arm muscles

Stretch your right arm forwards and fold your hand downwards. Then grasp the fingers and palm of your right hand with your left hand and pull them towards your body. Hold the tension for approx. 10 seconds and repeat the exercise with the left arm.

Stretching the neck muscles

Stretch your cervical spine and tilt your head towards your right shoulder. Now slowly swing your chin in a semi-circle over your chest to the left side. Repeat the movement approx. 10 times.

Stretching the shoulder muscles

Assume the upright sitting position again and grasp the bar at one end at a time. Guide it vertically behind your back and try to bring your hands together on the bar as far as possible. Hold the position for approx. 10 seconds and then switch arms.

Stretching the chest muscles

Grasp the pole with both hands and raise your arms with your elbows bent. Now slowly move your arms and the pole backwards at different heights. Perform the exercise for one minute.

Strengthening the arm and shoulder muscles

Sit upright and stretch the bar horizontally forwards. Now try to push the bar slightly apart and then back together again with your elbows slightly bent. Repeat the movements for one minute.

Strengthening the back

Place your right foot on the Theraband and take the other end in your left hand. Then move your left arm diagonally upwards to the left against the resistance of the band. Release the tension and lower your arm until you still feel tension in your shoulder. Repeat the exercise approx. 10 times and then switch arms.

Train arm and shoulder muscles

Wrap the ends of the band around your palms and stretch your arms upwards at your sides. Slowly pull the strap apart with both hands. Then release the tension and repeat the exercise approx. 10 times.

Strengthening the arm and back muscles

Sit on the Theraband and hold the ends of the band with both hands. Now move both arms diagonally alternately forwards and backwards approx. 10 times.

Stretch both arms forwards and upwards. Then bend your elbows again and move the barbells towards your shoulders.

Stand with your knees slightly bent. In a standing position, raise both arms sideways with your elbows bent (U-shape). Now rotate your arms alternately upwards and downwards at the shoulder joints.

While standing, stretch both arms forwards and backwards at the sides of your body (parallel).

Back extensors: Strengthening the deep back muscles, the back extensor muscles and the thigh muscles.

Stand with your feet hip-width apart. Lower the buttocks backwards. Extend your arms forwards as an extension of your torso. Now perform mini moves (small chopping movements) with your arms. Keep your back straight! for 10 seconds, then take a short break and repeat the movement again

Activation of the spine: Strengthening of the back and gluteal muscles, training of balance.

Get into a quadruped position. Raise one arm to the side. Perform mini moves forwards and backwards with this arm for approx. 20 seconds. Then stretch the opposite leg backwards and pull it towards you again, rounding your back and stretching it again. Move the brazil towards the knee and outwards during the movement. After a few repetitions, repeat the whole sequence of movements again from the beginning. Start with the mini moves!

The shoulder bridge: Strengthening of the gluteal and hamstring muscles, the deep back and abdominal muscles.

Go into the supine position. Raise the pelvis. Now stretch your arms towards the ceiling. Lift your right and left leg alternately by tensing your torso. Keep the pool stable! After a few repetitions, keep one leg raised. Perform mini moves with the brasil for 20 seconds. Adjust the mini moves and raise and lower your legs again alternately. After a few repetitions, hold the other leg up and perform mini moves for 20 seconds.

Prone position: Revitalises and strengthens the back

Lie in a prone position, place your forehead on the back of your left hand and stretch your right arm forwards as an extension of your body with your buttocks tensed. As you inhale, raise your right arm and left leg as well as your head with your eyes on the mat and your abdominal muscles tensed. Push yourself away from the floor with your left arm and right thigh, with your thumb pointing towards the ceiling. Repeat the exercise three to four times and then change sides.

Swivel seat: Stretches and relaxes the back muscles

Sit upright (advanced students in the tailor's or lotus position, beginners on a chair/stool with your feet on the floor), place your hands on your knees, stretch your spine and breathe in deeply. As you exhale, place your left hand on your right knee and turn your upper body to the right. Place your right hand behind your pelvis. Stretch the spine as you inhale and increase the rotation on the next exhalation. Hold for a few breaths and then repeat with the other side.

Exercise series for the back

1. Start sitting on your heels, then place your chest on your thighs, your forehead on the mat and stretch your arms out in front of you.
2. As you inhale, stretch your upper spine, lift your chest and head and stretch your neck.
3. As you exhale, get into a quadruped position and hunch over.
4. As you inhale, lower your centre back until you have a hollow back and your chest expands.
5. For advanced users only: As you exhale, put your feet up and assume the position of the dog looking down. Pay attention to stretching your back and keep your legs bent if it feels better. Hold the position for a few breaths.
6. Then bring your knees to the floor and stand on four feet. Now start the exercise from the beginning and repeat it 5 times.

Strengthening the lateral core muscles

Lie on your side, support yourself with your left forearm and bend your left leg. Stretch your right arm over your head. Raise and stabilise the pelvis. Hold the tension until the muscles are tired. Then change sides.

Train your back muscles

Get into a quadruped position. Extend your right arm and left leg diagonally. The gaze is directed at the floor. Perform the exercise approx. 10 times and then switch arms and legs.

Stretching the back

Lie relaxed on your back and clasp your knees with both hands. Carefully pull your knees towards your upper body. Hold the voltage for one minute.

Strengthening the gluteal muscles

Kneel on the floor, bend your upper body forwards and support yourself with your forearms. Now push your left heel vertically towards the ceiling. The knee and ankle are bent at a 90° angle. Repeat the exercise approx. 2 times per leg until the muscles are tired.

Half squat

Starting position: Stand upright.
Exercise: With your upper body upright, push your pelvis backwards and slowly bend your knees to 90 degrees.
Variation: Clasp your hands behind your neck, practise close to a wall or bend your knees in a controlled manner. 8 - 15 repetitions

Back extensor

Lie on your stomach on the mat with your arms and legs stretched out. Raise your arms, upper body and legs a little at the same time and hold the tension briefly. Then lower slowly. Repeat the exercise approx. 10 times.

Forearm support

Support yourself on your forearms, stabilise your shoulders and hips by tensing your abdominal muscles and buttocks in parallel. Hold position. Variation: Raise your arm or leg straight from the floor. 8 -15 repetitions of three series per side

Thoracic spine rotation

Starting position: 4-foot stand. Place your hands on the floor, pull your shoulders away from your ears, keep your neck long and lift your sternum forwards and upwards. Raise your arm to the side and back at the same time. Thumb points to the ceiling or backwards, head and thoracic spine turn to face the hand, pelvis remains immobile. repeat 16 times then change sides.

Strengthening the back

Lie on your stomach on the ball and support yourself with your hands and toes on the floor. Now slowly raise and stretch out your left arm and right leg. Hold tension briefly and then change arm and leg. Repeat the exercise approx. 15 times.

Strengthening the gluteal muscles

Lie on your back and place your heels on the ball. Then slowly move your pelvis up and down, taking care not to arch your back. Repeat the exercise about 20 times.

Stretching the shoulder muscles

Kneel in front of the Powerball and place both arms on the ball. Carefully push your sternum towards the floor and turn your upper body from left to right. Perform the exercise approx. 10 times.

Strengthening the entire core muscles and arms

Lie in the forearm support with your lower legs or feet resting on the exercise ball. The body forms a straight line. Hold the support position without falling into a hollow back. The torso remains firm, the ball may only move minimally. 

Strengthening the straight back extensor muscles

Lie on your stomach over the Powerball ABS. Your legs assume an open and stable position. Lie with your entire upper body over the ball. Her hands are fixed to the right and left of her head. Now come up with your back until your upper body is in line with your legs. Looking straight down. 12-15 repetitions. 3 passes.

Stretching the entire chest and front of the torso

First sit on the ball and roll slowly and in a controlled manner into a supine position so that the ball is directly under your back and your head hangs loosely over it. Take your arms up at your sides and enjoy the complete stretching of your abdominal and chest muscles. The shoulders are relaxed so that the chest can open and the front muscles can expand. Approx. 30 seconds.

Strengthening the abdominal muscles

Lie on your back on the pendel ball. Hold your hands at the side of your head and raise your upper body slightly. Remain in this position and alternately lift one leg off the floor. Each side approx. 15 repetitions. 3 passes.

Strengthening the abdominal and back muscles

Stand with your hands shoulder-width apart on the mat and place your lower legs on the exercise ball. Your body forms a straight line from your shoulders to your feet. Hold this position by actively tensing your core muscles and keeping the ball as still as possible. 

Strengthening the deep core muscles

Get into a kneeling position in front of the exercise ball and place your forearms on the ball. Keep your back as straight as possible and actively tense your abdominal and core muscles. Now slowly roll the ball forwards a little and back again without falling into a hollow back.

Strengthening the deep abdominal muscles

Lie on your back on the mat and place the small ball under your pelvis. Place your arms relaxed next to your body. Now raise one leg at a time until both legs are at a right angle above your hips. Then slowly lower one leg again without falling into a hollow back and perform the movement in a controlled manner.

Mobilisation of the pelvis and relief of the lumbar spine

Lie on your back on the mat and place the small ball under your pelvis. Put your feet up and place your arms relaxed above your head. Now slowly tilt your pelvis forwards and backwards so that your lumbar spine alternately rises and falls slightly. Carry out the movement calmly and in a controlled manner.

Mobilisation of the spine and stretching of the lateral trunk muscles

Stand up straight and hold the Redondo ball with both hands over your head. Tense your core slightly and slowly lean to the side without turning your hips. Then return to the upright centre and repeat the movement to the other side. Perform the exercise in a calm and controlled manner.

Strengthening the core muscles

Sit up straight on the ball cushion. The centre of your body lies slightly behind the centre of the ball cushion. Now lift both feet off the floor and balance your body. Hold this position for approx. 10-15 seconds and repeat this exercise approx. 15 times.

Strengthening the oblique core muscles

Sit in the centre of the ball cushion and place your feet in front of you at an angle. The back is straight, the abdominal muscles are activated. Now take an object between your hands at the height of your sternum and turn alternately from the centre of your body to the right and to the left. The shoulders are low, the head moves with them. Each side approx. 15 times. 3 passes.

Balance stand

Stand on the balance cushion without shoes, with your hips and upper body upright and your arms hanging loosely beside your body. Now try to keep your balance and make small equalising movements if necessary. The foot and core muscles actively work together to compensate for the instability.

Strengthening the oblique abdominal muscles

Lie on the Dynair XXL with your upper body in a supine position. Her legs are bent and her hands lightly support her head. Now move your upper body slightly upwards and turn from here to the right, back to the centre and to the left in a controlled manner. Work approx. 15 times to each side. Breathe evenly. 3 passes.

Strengthening the lateral core muscles

Lie on your side over the Dynair XXL. Your pelvic bones are positioned vertically on top of each other. Her head rests on the lower, outstretched arm. Now pull your upper body sideways upwards. Repeat this exercise about 15 times on each side. 3 passes in alternation.

Mobilisation and strengthening of the lower back

Sit in the centre of the Dynair XXL with your upper body upright and your legs in a relaxed cross-legged position. Now tilt your pelvis to the right and left in a controlled manner. Your lowest ribcage approaches the respective iliac crest. Each side approx. 15 times. 3 passes.

Strengthening the muscles of the lumbar spine and buttocks

Lie on your back and place your feet on the jumper with your legs straight. Now lift your buttocks. From this position, stretch one leg forwards in extension of the thigh. Make sure that your buttocks do not lose height. Repeat this exercise alternately about 10 times on each side. Lower the buttocks again and again in between.

Strengthening the entire core muscles and legs

Turn the jumper round so that the black plate is facing upwards. Get into a supporting position and make sure your posture is straight. Now alternately bring one foot forwards to the side of the jumper and put it back again. Each side 10-15 times. 3 passes.

Strengthening the lateral trunk muscles

Lie sideways over the jumper. Support yourself on your forearm and make sure that your elbow is positioned vertically under your shoulder. The pelvic bones stand vertically on top of each other. Now pull your legs straight up from your waist and lower them again. Repeat these exercises 10-15 times.

Strengthening the abdominal muscles

Sit up straight on the Dynair Pro. The centre of your body lies slightly behind the centre of the ball cushion. Place your hands at the side of your head and slowly walk backwards with your upper body stretched out. Breathe out as you move backwards and breathe in again as you straighten up, paying attention to the tension in the centre of the body (abdomen). Repeat this exercise about 15 times.

Lateral leg raises on the balance cushion

Lie sideways on the mat with your hips resting on the balance cushion. The lower arm supports the upper body, the upper arm rests on the hips. Raise your upper leg straight and lower it again slowly and in a controlled manner. The centre of the body remains stable, while the balance cushion ensures slight instability.

Strengthening the entire body

Turn the Dynair Pro over with the plate facing upwards and get into a support position. Your body is stretched in a line. Activates the abdominal muscles. Shift your body weight from right to left. Each page 15 times. 3 passes.

Foot and calf activation

Sit down in a relaxed position and place both feet on the vein trainer. Now slowly roll from your heels onto your toes and back again so that your foot and calf muscles are actively working. Make sure you perform the movement evenly and without applying too much pressure. This exercise promotes blood circulation, activates the venous pump and relaxes your foot and calf muscles in a pleasant way.

Balance training while standing

Stand upright on the vein trainer and place your feet in a stable position. Keep your knees slightly bent and place your arms loosely in front of your body for balance. Now slowly shift your weight forwards and backwards or perform small rocking movements. Make sure you keep your balance evenly and control your movements. This exercise strengthens your foot and leg muscles, improves your balance and promotes stability throughout your body.

Strengthening the stabilising muscles

Stand with one foot centred on the Aero-Step and lift the other leg slightly off the ground. Find your balance by keeping your upper body still and using your arms loosely to stabilise yourself. Hold this position for a few seconds and feel how your foot, leg and core muscles work. Then change the leg.

Strengthening the leg and gluteal muscles and core stability

Stand hip-width apart on the Aero-Step and position both feet securely. Slowly bend your knees, push your buttocks slightly backwards and keep your upper body upright. You can move your arms forwards to stabilise yourself. Then push yourself back up to a standing position in a controlled manner.

Stability in the knee and hip area

Stand upright in front of the Aero-Step and place one foot on the unstable surface in a controlled manner. Then bend both knees so that you go down into a lunge while the back foot remains on the floor. Make sure you keep your upper body upright and do not push your front knee beyond the tip of your foot. Push yourself up again in a controlled manner and then change sides.

Promotes balance and your coordination skills

Stand hip-width apart on the Balanza ball step and find a stable stance first. Shift your weight slightly backwards and bend your knees as if you were sitting down. Stretch your arms forwards to support your balance. Lower your pelvis in a controlled manner and then push yourself up again without falling into a hollow back.

Trains the abdominal and hip flexor muscles and strengthens the deep core muscles

Sit in the centre of the Balanza ball step and support your hands slightly behind your body. Tilt your upper body back slightly without falling into a hollow back. Now raise both legs straight or slightly bent and hold the position in a controlled manner. Your stomach remains active and your back upright. Make sure you continue to breathe calmly and keep the tension even.

Strengthening the straight and deep abdominal muscles

Lie on your back on the Balanza ball step and make sure that your pelvis is stable on the board. Now raise both legs and bend them so that your hip and knee joints are at a right angle. Consciously activate your abdominal muscles and lift your upper body slightly until you feel a clear tension in the centre of your body. Move your arms forwards parallel to your thighs. Then lower your upper body again in a controlled manner without releasing the tension completely. Ensure that your breathing flows calmly and that the movements are performed evenly.

Stretching hip flexors

Starting position: From a 4-legged stance, bend one leg forwards and place your hands on your buttocks. Exercise: Push your buttocks towards your front heel, pulling downwards at the same time.
Move your lower leg towards your bottom by grasping your ankle or ankle joint. Hold the position, then change sides.

Inline Lunge mit Rotation

Inline Lunge Position einnehmen. Die Ferse schließt an das Knie in einer Linie an, die Hände sind seitlich gerade ausgestreckt und der Rumpf rotiert 90 Grad zur vorderen Beinseite.
Stabilisiert die Hüftachse. Dauer ca. 15-30 Sek., danach Beinwechsel

Supine position

Lie on your back and stretch your back with long arms.
Effects: Stretching of the chest muscles and mobilisation of the thoracic spine. hold for 15 - 30 seconds.

Lower and centre back

Starting position: Lie on your back on the fascia roll and position your legs.
Execution: Clasp your hands behind your head, lift your buttocks and push yourself over the roller with your legs from your pelvis to the tips of your shoulder blades. Stay on the pain points for about 15 seconds.

Upper back

Lie with your upper back on the fascia roll and bend your legs slightly. Clasp your hands behind your head and slowly roll forwards and backwards along your upper back. Stay on the pain points for about 15 seconds.

Periformis

Starting position: Sit with your buttocks on the fascia roll and place your right foot on the knee of your left leg. Support yourself with your arms behind you.
Execution: Slowly roll forwards and backwards along the gluteal muscles. Stay on the pain points for about 15 seconds.

Lateral hull activation

Lie on your side on the floor and position the fascia roll under your hips. Support yourself on your forearm and keep your upper body stable. Now raise the leg on top, stretched out, and lower it again in a controlled manner. Make sure that your centre of the body remains active and that the movement is performed calmly.

The tree

1. Stand upright and shift your weight onto one leg.
2. Raise the other leg and place the sole of the foot either on the ankle, calf or thigh.
3. Hold your hands together in front of your chest or stretch your arms upwards.
4. Stay in this position for a few breaths and then change sides.

Downward looking dog

1. Start in a quadruped position on the mat
2. Press your hands into the floor and stretch your legs so that your body forms an inverted "V".
3. Keep your shoulders relaxed and pull your heels towards the floor.
4. Hold the position for five deep breaths.

Triangle

1. Stand in a straddle position with your arms outstretched to the side at shoulder height.
2. Turn one foot 90 degrees outwards and the other slightly inwards.
3. Bend your upper body sideways over your outstretched leg and place your lower hand on your ankle or shin, with your upper hand pointing towards the ceiling.
4. Keep your back straight and stay in this position for a few breaths.

Knee Lift

1. Bench position with the hands positioned under the shoulders and the elbows slightly bent.
2. Lift your knees a few centimetres off the floor and hold them there. Lower back to the floor and repeat a few times.
3. During the exercise, keep your back straight and mentally round your lower back.

Stretching the back

1. Bench position with your hands under your shoulders.
2. Grasp the left foot with the right hand. Alternatively, bring your arm and leg closer together. Then return to the bench position and repeat with the other side.

Hip opener

1. Position yourself with your back flat on the mat and your knees bent.
2. Let your knees fall to the side in a controlled manner. Maintain tension in the abdominal muscles and ensure that the lower back remains in a neutral position and does not move.
3. Adjust the length of the exercise and the repetitions according to how you feel.

Stretching the spine

1. Sit upright on a mat and stretch your legs forwards.
2. Raise both arms vertically upwards and stretch. This straightens your spine. Hold this position for a few breaths.
3. Now slowly bend forwards with your back straight and try to touch your feet with your fingers; you can also bend your legs slightly. Remain in this position for about 9 to 10 seconds. The abdomen remains tense the whole time.

Butterfly front

Starting position: Stand with both hands loosely in front of the body at chest height, grasp the handle from above. Movement execution: Forwards - backwards (approx. 30-60 sec.).

Spinal stretcher

Starting position: Stand shoulder-width apart, grasp the swinging pole with folded (interlocked fingers) hands and bring it over your head with outstretched arms. Execution of movement: - Up - down (approx. 30-60 sec.).

Shoulder trainer

Starting position: Lunge, lift the back heel off the floor, arm on the side of the back leg loosely grasping the swinging bar, thumb pointing towards the thigh. Movement execution: Up - down, parallel to the thigh (change sides, approx. 30-60 seconds each time).

Powerhouse

Starting position: Stand with your feet shoulder-width apart, grasp the swinging pole with both hands vertically in front of your body. Movement execution: Swing the vibrating rod to the right and left (approx. 30-60 seconds).

Squat

Starting position: Squat, grasp the swinging bar with both hands from above, stretch both arms forwards parallel to the floor at head height. Movement execution: Forwards - backwards (approx. 30-60 sec.).

Lunge

Muscle group: The lunge is an exercise to strengthen the leg and buttock muscles. Starting position: Shoulder-width stance. Rear foot on the toes. Looking ahead.
Execution of movement: Downward movement of the back knee without touching the floor. Do not push your front knee over your foot. Keep your back upright. Page change. (approx. 10 repetitions per side)

Crunch

Muscle group: The classic abdominal exercise. The crunch is an exercise to strengthen the straight abdominal muscles. Starting position: Supine position. Legs bent. SLASHPIPE with arms slightly bent in front of and above the body. Movement execution: The SLASHPIPE is pushed upwards by moving the upper body forwards. This tightens the abdominal muscles. (approx. 60 sec.).

Side tilt

Muscle group: The side bend is an exercise to strengthen the oblique abdominal and back muscles. Starting position: Spine straightened. Shoulder-width stance. Arms slightly bent. SLASHPIPE over the head. Movement execution: Tilt the SLASHPIPE to one side. Up to a lateral tilt that can be taken without pain. Page change. (approx. 10 repetitions per side)

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