5 exercises against back pain

Back pain is one of the most common complaints, especially in people who sit a lot - be it in the office, in the car or at home. Incorrect postures, lack of exercise and one-sided loads quickly lead to tension and pain.

With these five simple exercises, you can prevent back pain and also provide relaxation while sitting.

1. Shoulder circles – loosening for the upper back

Prolonged sitting often leads to tension in the shoulder and neck area.

Shoulder circles help to promote blood circulation and loosen the muscles.

This is how it works:

• Sit up straight, feet flat on the floor.

• Raise both shoulders towards the ears and slowly lower them again.

• Then circle the shoulders backwards and then forwards.

  
  

Duration: 10-15 circles per direction.

2. Cat-Cow-Exercise while sitting – Mobilization of the spine

Inspired by yoga, this exercise gently stretches and mobilizes the spine.

This is how it works:

• Sit up straight, your hands loose on your thighs.

• As you exhale, bend your back slightly back, round it and pull your chin to your chest.

• When inhaling, stretch your spine, push your chest forward and lift your head slightly.

  
  

Duration:8-10 repetitions.

3. Lateral stretching – relaxation for the flanks

This exercise opens the chest and stretches the lateral back muscles, which are often shortened when sitting.

This is how it works:

• Sit upright, feet firmly on the floor.

• Raise your right arm over your head and slowly bend to the left side.

• Hold the position for 10 seconds and then switch sides.

  
  

Duration: 2–3 passes per side.

4. Trunk rotation – activation of the spine

The trunk rotation helps to mobilize the spine and relieve tension in the lower back.

This is how it works:

• Sit upright, hands crossed in front of your chest.

• Slowly turn the upper body to the right while the hips remain stable.

• Return to the starting position and then turn left.

  
  

Duration: 8–10 repetitions per side.

5. Pelvic tilts – strengthening of the lumbar spine

This exercise strengthens the lower back muscles and promotes blood circulation in the pelvic area.

This is how it works:

• Sit up straight, your hands loose on your thighs.

• Tilt the pelvis slightly forward by forming a slight hollow cross.

• Then slowly tilt it back so that the back becomes round.

  
  

Duration: 10-12 repetitions.

Additional tip: Get up regularly

Even the best exercises do not replace regular breaks. Get up at least every 30 minutes, stretch or take a few steps to relieve your back.

Our conclusion: Active back - even while sitting with these 5 exercises against back pain

With these 5 exercises against back pain, you can actively counteract pain, even if you sit a lot. Try them and feel how your back becomes more relaxed!

Do you have any persistent symptoms?

Our physiotherapy is at your side with targeted treatments and further tips.

Contact us – we are happy to help you!

Get in touch now and have back pain treated in a targeted manner!