The most effective prevention against back pain is to strengthen the deep muscles. The stronger these muscles are, the greater the distance between two adjacent vertebrae – this creates more space for the nerves.
Regardless of whether you choose strength training or yoga: sport in general is crucial for the prevention and treatment of back problems.
If you specifically want to strengthen your back and also train your abdominal muscles, then the following exercise is just the thing.
What exactly is the Pallof Press?
The Pallof Press was developed in 2005 by the American physiotherapist John Pallof. This is an excellent full-body exercise that places particular strain on the core of the body. With this exercise you train the straight and oblique abdominal muscles – a clear advantage over planks.
The Pallof Press also strengthens your back and buttocks – and activates your arm and leg muscles, the muscles that are also used for planks. Unlike planks, the Pallof Press is gentle on the lower back.
Pallof Press: This is what you need for the exercise
The Pallof Press is an anti-rotation movement that is gentle on the back. This exercise can best be carried out on a cable machine. But you can also do the Pallof Press at home using a Theraband.
How to Make the Pallof Press at Home
Tie the Theraband to a solid object at chest height, such as a closed door. Position yourself sideways to the band with your feet hip-width apart, your knees slightly bent and your glutes tense. Grip the Theraband with both hands. Arms and shoulders should be relaxed. Stretch your arms forward and hold the position for three seconds. Pull your arms back towards your body and repeat the movement ten times. Then the side changes.
This is how the Pallof Press is performed perfectly in the gym
Adjust the cable machine carriage so that it is approximately chest height and attach a D-handle to the pulley. Choose five kilos as your weight. If this is too heavy or too easy for you, you can of course choose a different weight. Position yourself with the left side of your body facing the machine, hold the handle with both hands and move two or three steps away from the machine so that the cable is taut. Hold your hands in front of your breastbone and make sure your body is straight. If you feel like you are being pulled to the left, that is a sign that you should reduce the weight. Push the cable straight away from your body while exhaling. Be careful not to turn towards the machine. Hold this position for two seconds before returning to the starting position. This counts as one repeat. Do three sets of 10 reps on each side.