COLOGNE (dpa) – A well-toned and trained framework of muscles is the best defence against back pain, according to a German professor, who has concluded you don’t even need to spend money to get fit.
There’s little need to use special equipment, says Ingo Froboese of the German Sports University in Cologne. That cuts out the expense of fitness studios. A decent exercise programme can be done in your own home.
What he recommends are exercises employing your own body weight to build up strength.
But the exercises must be comprehensive, meaning that every part of the body is put through the workout.
Targeting particular muscles for conditioning, as is often done with weight-lifting in a fitness studio, is the not the way to get a healthy back, he says.
In fact, by refraining from the use of such equipment, many different groups of muscles can be conditioned simultaneously.
One such exercise can be the knee-bend, something that strengthens both the leg muscles and the back muscles.
To strengthen the shoulder muscles as well, while you are at the bottom of the bend, lean the torso forward at a 45-degree angle and extend your arms upwards, in line with your head.
Now bring your arms slowly downward and behind the body, as if you were trying to touch both elbows behind your back. Doing this, the two shoulder blades are drawn together, which builds strength. Return the arms to the up position.
For muscles to strengthen, you also have to get the amount of training right.
Froboese advises that a given exercise be repeated until there is a slight burning sensation from the muscles. Fitness training has to be done regularly if it is to benefit you.
Treat your muscles like your teeth: daily care is the best way to keep them healthy.