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Strong pain in the back: The best exercises

Many people are struggling with chronic and acute back pain. The cause is often a faulty attitude in everyday life. In this article you will learn what you should definitely avoid and what exercises help to have a healthy and painless back!

Back pain and its causes

Back pain is omnipresent and especially due to frequent stress or lack of exercise a subject that affects more and more people. This has led me to highlight the most common causes, but above all solutions, how they can be contained or completely eliminated. This is followed by a simple exercise system, which you can apply directly and just waiting to be integrated into your everyday life.

Where are the roots for back pain?

The causes are divided into three areas, which often influence each other and reinforce each other:

  • To sit
  • Glued, immovable hips
  • The sleeping hull

Sitting as the main cause of severe pain in the back

"Sitting is more dangerous than smoking and kills more people than HIV." (Dr. James Levine, Secondary Source Kelly Starret: "Sitting is the New Smoking"). With this clear but accurate quote, we are quick at the core of the cause: sitting. The human body is not made for sitting for hours, but we do it anyway, and it has terrifying effects. The monotonous, motionless activity is the cause of many pains and an "orthopedic catastrophe" (Kelly Starret).

Another interesting article on this topic: Sitting is the new smoking! Training program and solutions

The hips can also cause pain in the back

Written by our training experts: Ideal for at home and on the go!

Constant sitting, or other forms of sedentary lifestyle, has a large share in this unfortunate circumstance. These glued & shortened structures hinder the movements of the hips, such as tight clothing, and cause suffering in the lower back.

For one, frontal structures are often the culprits, bringing the pelvis into anterior tilt (tilting forward). Often the hip flexors (M. psoas major) or parts of the front of the thigh (M. rectus femoris) are the culprits. The muscles and fascia of these structures adapt to the constant sitting position and shorten.

As a result, the pelvis can not be erected and the lack of erection is compensated by hyperextension of the lumbar spine. This excessive lordosis (hollow back) increases the load on the lumbar spine and our body sends warning signals in the form of pain & tension.

A mobile hip helps against back pain

Another cause may be a poor rotational ability in the hip joint. Bonded and rigid inner and outer rotators limit this rotation in the hip joint. Here, the buttocks (M. gluteus maximus), the abductors (eg M. piriformes), the adductors and the hamstrings (or thigh back) should be mentioned. Regardless of which structures are exactly affected, the hats loses mobility. These limitations are often compensated by the lumbar spine.

However, the lumbar spine is an area that has its main function in stability, according to Gray Cook's joint-by-joint model. Compensated for the lack of mobility in the wake of the lower back, it is loaded incorrectly contrary to its original function and it creates breeding ground for growing back problems.

The pelvis as a cause of back pain

The "sleeping hull". What at first sounds quite peaceful and harmless, is in fact a serious problem for the pelvic position and a healthy back. Here are two structures that lay down their work and go on strike: the butt (M. gluteus maximus ) and low-lying abdominal muscles including the pelvic floor.

These are the ones that, when properly used, bring the pelvis into the neutral position and allow the spine to assume its healthy and natural shape. However, if we are lapping large parts of the day in a chair these important stabilizers go into hibernation and we lose the ability to consciously "drive" them. Especially the butt muscles are often used only as "sitting meat" and remain almost without function in everyday life.

In hip extension, such as when lifting objects, the striking butt must be replaced by surrounding muscles, which often takes the lower back. This is often overloaded in the episode and it becomes clear why it makes no sense in back pain to strengthen this additional and isolated.

The Solution Plan for Back Pain: The Best Exercises

The solution plan is divided into two subprograms, deliberately simple, immediately implementable and a combination of fascia training and neural (re) programming (awakening) of the trunk.

Program A

Part 1 dissolves sticky structures on the pelvis and includes self-massage with the fascia roller and dynamic mobilization. As a result, the mobility of the pelvis is increased again (or better preserved preventively) and the causes described above are addressed. There are three different exercise series, one of which is selected for each workout. They are all three described in the first video.

& Couch stretch& Dove& Spider
1. Roll the front hip
2. Roll the outside of the hips
3. Roll in the hip

Program B

Part 2 wakes the buttocks and the deep abdominal muscles out of their hibernation. As a result, the pelvis and the spine are permanently in the correct position and it is learned to keep the entire spine neutral. In sports, in everyday life and preferably when sitting! The combination of these programs ensures that the improved mobility is "backed up" by the trunk muscles, thus increasing the (long-term) effects.

1. Take off the supine leg
2. Roles: leg or arm leads
3. Crawler support: static or dynamic

Before-after test: The pain scale for back pain

Especially at the beginning it is recommended to do a before and after test. Here, the back pain can be graded and documented on a scale of 1-10 for certain movements. Then an exercise is performed and the test is repeated.

A simple but working tool to learn which exercises help and what the causative structures are. Document which exercises help and decide whether to stay in the program or be banned if unsuccessful. Our body is an incredibly intelligent being and gives us (almost) always feedback as to whether we are doing him any good or not.

Performing the exercises against back pain

Choose a point from program A and a point from program B. Thus, in 10 to 15 minutes, you release the pelvis from its immobility and then activate the important stabilizers. Always choose a training combination from program A according to this scheme and combine it with an exercise from program B.

Frequency of applications

Here you decide how well your results will turn out. You can do the exercises once a month, but then you can not expect success. You can do the exercises 1-2 times a week and you will see improvements already. However, you can also make the exercises routine, and treat your teeth as a daily grooming! Then they will make amazing progress and feel it noticeably.

Which material do I need for the exercises?

A fascia roll, a mat, an optional fascia ball (or tennis ball) and some discipline and responsibility for your own health.


It should be said that the solution plan does not replace a professional personal trainer, doctor or therapist. If the pain does not improve despite regular use, seek advice from a specialist. If you do not know anyone, write to me and I will help or mediate: BUT, with the right exercises and the right attitude many limitations can be corrected. Many many!


The title actually says it all: Do something - the most important point! Take action and do not ignore the warning signs of the body (pain and tension). I like to throw 1 € into the pig, but it's true: Our body is our most precious asset and we usually only appreciate our health when it starts to crumble and our body goes on strike. Listen to the warning signals or better still, do not let the child fall into the well and do regular body care - he'll thank you!

To the exercises against back pain

Part 1

Part 2

Our tip from the Trainingsworld editorial office!

With simple and effective techniques for buttocks, leg and back pain back to a pain-free everyday!

The best tips: Quick help with sciatica pain!

  • Use now Katharina Brinkmann's Online Coaching and learn simple and effective techniques against your pain. With exercise videos in real-time!
  • Get to know the real causes and how you can treat yourself easily and successfully.
  • Exclusive and specifically targeted to the Piriformis syndrome exercises in this form are not found on the net! With the 4-step plan, you will soon return to a pain-free everyday life

Author: Tim Azaldo -The Faszienierer

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