Foto: iStock.com/Staras

Back pain is part of everyday life for many people — including physically active individuals. A pulling sensation or minor twinge is often quickly interpreted as a sign of injury. However, pain does not automatically mean that something is damaged. In most cases, the cause is functional overload rather than structural injury.

Only around 5–10% of back pain is classified as specific and can be traced back to clearly identifiable causes such as disc herniation or fractures. The remaining 90–95% is considered non-specific. In these cases, no damaged structure can be identified and this type of back pain responds particularly well to movement, exercise and conservative treatment.

Overactive back extensors

A common trigger is overactive back extensor muscles. Prolonged sitting, repetitive strain or one-sided training can permanently increase muscle tension. This may cause pain within the muscle itself while also increasing compression of the vertebral and facet joints. Affected structures become more sensitive and blood circulation decreases.

When the back extensors remain permanently active, the abdominal muscles are inhibited at the same time. As opposing muscles, they gradually lose strength and control, disturbing the muscular balance of the spine. The result is reduced stability — both in everyday life and during sport.

An effective training approach therefore focuses on three key aspects:

1. Reducing tension
2. Improving mobility in a targeted way
3. Restoring balance between abdominal and back muscles

The following three exercises pursue these goals and provide an effective foundation for a resilient, low-pain back. They can be performed almost anywhere and easily repeated several times a day with minimal time investment. Careful and mindful execution is essential.

Rolling up and down in the bridge position

Here’s how:

1. Lie on your back on a mat, knees bent. Place your arms across your chest or extended alongside your body on the floor (A).
2. Tilt the pelvis backwards (flattening the lower back) until the hips slowly lift off the mat (B).
3. Continue rolling upwards vertebra by vertebra until the torso is fully extended (C).
4. Pause briefly, then slowly and controllably roll back down vertebra by vertebra until the hips return to the floor and the pelvis relaxes in a neutral position.
5. Repeat the movement.

Take note:

• Roll up and down slowly and with control, consciously sensing the movement of each vertebra.
• Starting tip: engage the abdominal muscles by gently drawing the pubic bone towards the nose.

Repetitions: 3 sets of 10 slow repetitions

Seated upper body rotation

Here’s how:

1. Sit on a chair or stool without a backrest or armrests. Feet hip-width apart on the floor, hands resting on the sternum (A).
2. Slowly rotate the upper body as far as possible to one side (B).
3. Pause briefly, return slowly to centre, then rotate maximally to the opposite side (C/D).
4. Take a deep breath at the end of each rotation and exhale as you return through the centre.

Take note:

• The pelvis and legs should remain as still as possible during rotation.
• The head guides the movement and turns as far as possible with the torso.

Repetitions: Several times daily, 10 slow repetitions

Pelvic tilts in a forward lean

Here’s how:

1. Stand hip-width apart and lean the upper body forward. Support your hands on your thighs. Keep the back neutral, knees slightly bent and gaze directed forward and downwards (A).
2. From this starting position, slowly tilt the pelvis forwards as far as comfortable (B), then backwards as far as possible (C).

Take note:

• Move slowly and with control. Only tilt the pelvis within a pain-free range.
• Important: Only the pelvis moves — keep the upper body as still and aligned as possible.

Repetitions: 3 sets of 20 repetitions