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These four exercises are good for back pain.
This article and video are part of the Nettavisen training series, where personal trainer Morgan Moen shares six full-body training programs that give you an effective training session in just 30 minutes. The third part is exercises for back pain.
NB! Watch the video above to avoid the mistakes many make when carrying their backs.
Are you battling back pain? Perhaps you’ve felt more sore in your back after having a home office, or you’ve noticed that you need to do a little exercise to smooth out your back.
Therefore, we have entrusted Morgan Moen with the task of establishing a short and effective training program for back pain.
Check out the exercises from the training program in the video above!
Morgan works as a personal trainer at Strong Training, and also lectures for future patients at AFPT.
You have chosen the exercises so that everyone can do the exercises and that the movements are suitable for those with a lot of office work.
– When it comes to training for back pain, there are many that work well, says Moen.
– In general, being in motion will be good for your back, for example, going for a walk or doing leisure activities that use your body.
He says the show is made with healthy people in mind. If the exercises are very difficult to perform, you should ask for advice.
– If you have an injury, there is much more to take into account and in short, most will have to be adapted individually. This does not mean that someone with an injury cannot do the program, but then you should have some guidance if you are not sure about something, he says.
Also read: These are your rights and duties in the home office. If you don’t follow them, in the worst case scenario you may lose your job.
Exercise program for back pain
Here you can see the complete training program that Morgan Moen has created for you who want to train if you are struggling with back pain.
Check out the exercises, and not least the common mistakes you shouldn’t make, in the video above.
Morgan Moen is a personal trainer at Strong Training and lectures future PTs at AFPT.
1. Barbell or kettlebell floor lift
8-12 reps in three sets. Beginners can start with eight reps in three sets.
Create good abdominal pressure and back tension before lifting the bar. Make sure you have the bar close to your legs along the way, both on the way up and down.
Tips! If you are a beginner, you will want to start with a kettlebell in this exercise.
Where do you know about the exercise: This varies a bit as you use your whole body and execution and individual differences will come into play. Often the grip will be what many feel fails first. In general, most people will find that they use their legs and lower back well during exercise.
2. Seated rowing
8-12 reps in three sets. Beginners can start with twelve reps in three sets.
Keep your upper body straight and firmly pull the handle towards your stomach. Lean forward slightly between each repetition (as in a rowing motion). Stop when your upper body is approximately 90 degrees from the bench you are sitting on while pulling the handle toward you. Concentrate on squeezing your shoulder blades as you pull.
Where do you know about the exercise: Here you will try to feel that you activate your upper back. Many people also know this in the biceps, which is common in pulling exercises.
3. Diagonal elevation
8-12 reps on each side in three sets. Beginners can start with twelve reps on each side in three sets.
Stretch one arm and one leg at an angle and focus on keeping the rest of your body still. Mark for a second in an extended position before moving your elbow toward your knee between each repetition.
Where do you know about the exercise: You know this more in the lower back. It can also be felt on the buttocks and shoulders.
4. Backrest on mat
8-12 reps in three sets. Beginners can start with twelve reps in three sets.
This is a technically simple exercise to do, so the focus is on controlling the movement. Raise your upper body and legs at the same time as high as you can and slowly lower yourself back down.
Where do you know it: You know it more in the lower back.
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