Many people suffer from back pain throughout their lives. Once the back hurts, it is often difficult to get rid of the pain. The motto is: Prevention – but just getting started is difficult. Therefore, a concrete time stamp can help with implementation.
To strengthen your back and thereby prevent back pain, stamina is required. Physiotherapist Alexander Srokovskyi recommends the 66-day rule.
It says that you should perform back exercises consistently for at least 66 days in a row.
The length of the daily exercise is clear: According to the expert, just three minutes a day is enough to permanently relieve back pain.
Simple exercise for back pain
Srokovskyi describes a simple exercise for a strong back: To do this, stand upright with your legs spread and squat slightly. Firmly tense your buttocks and stomach and stretch your arms upwards.
He promises: “Hold this position for 45 seconds and you will notice how your back muscles are significantly strengthened.”
Other simple exercises include the forearm support or the “swimmer”, in which you lie on your stomach and slightly raise your arms and legs and alternately raise and lower them – similar to freestyle swimming. The gaze is directed towards the floor.