10 minutes a day is enough: Pain specialist recommends two exercises for a strong back
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Back pain is omnipresent: four out of five Germans suffer from it at least once in their life, and it is the most common reason for incapacity worldwide. Pain specialist Roland Liebscher-Bracht names simple exercises that combat back pain.
This text comes from an expert from the FOCUS online EXPERTS Circle. Our experts have a high level of specialist knowledge in their subject area and are not part of the editorial team. Learn more.
Which exercise is most effective for relieving acute back pain?
The basic rule is: If there are no injuries or serious damage, exercise and activity are important and recommended for back pain. Which exercise makes sense depends on where the pain occurs.
In our experience, if you have upper back pain, it helps to stretch the often unyielding muscles and fascia in the chest area. This works with this exercise:
Stand in the corner of the room, stretch your arms to your sides above shoulder height and support yourself with your palms on the walls. Step one foot forward and bring your sternum toward the corner. Hold the position for two minutes to stretch the chest area and relieve pain in the shoulders, arms, and chest.
About the expert
Roland Liebscher-Bracht is one of the most famous pain specialists in Germany: On YouTube
He is followed by 2 million people and many of his books about pain are bestsellers. Over 35 ago
Over the years, Roland and his wife, the doctor Dr. Petra Bracht, the Liebscher &
Bracht method that people can use to help themselves when they are in pain. Since then, they have trained over 10,000 therapists and doctors in German-speaking countries in this method.
Stretching the hip flexors has proven effective for lower back pain. We also have a simple exercise for this:
Stand on all fours and pull your belly button firmly inwards to round your lower back slightly upwards. Now let your pelvis slowly sag forward and down without falling into a hollow back and feel the stretch in your groin. Breathe in and out deeply and stay in this position for 2 minutes.
Are there special exercises that help with chronic back pain?
Exercise is the most important measure against chronic back pain. Medical guidelines also emphasize this. Our back pain exercises can help relieve chronic back pain.
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How often and for how long should you do these exercises to achieve positive results?
Regular practice is important to become pain-free in the long term. We recommend practicing for at least 10 minutes 6 days a week.
What role does correct posture play in the fight against back pain?
From our point of view, posture is a common result of one-sided movement: A crooked or bent posture occurs because the muscles and fascia on the front of the body “shorten” over time (for example through constant sitting) – that is, they lose their elasticity. The back muscles have to compensate for the resulting tension, which leads to pain. Those affected often adopt protective postures.
By regularly practicing and stretching the unyielding tissue, there is a good chance that posture will also normalize in the long run.
Can diet play a role in preventing back pain?
Nutrition and pain are closely related. We know from nutritional science that animal foods in particular have a pro-inflammatory effect. A balanced, predominantly plant-based diet combined with exercise helps to keep muscles and fascia healthy and prevent pain.
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