May 16, 2018, 10:29 am | Read time: 4 minutes

In today’s episode of “Ask Farsan,” the focus is on back pain and neck tension. But before we move on to the following exercises, an important note: Anyone suffering from long-term or acute pain should definitely consult a doctor and avoid further straining the back.

Arm Circles for Tension in the Upper Back and Neck

Let’s get started with the first exercise. Tension in the upper back and neck area often results from poor shoulder mobility. If the shoulders are constantly hunched forward, the neck muscles quickly become tense. Additionally, this exercise trains important support muscles that help keep the shoulder joint in the correct position. Remember: The exercise should be performed slowly and controlled.

Here’s how: Hold a light stick (wooden handle, rod, etc.) in a wide overhand grip in front of your body. Tighten your glutes and abs to avoid arching your back. Now move the stick in a circular motion from the shoulders over the head to the back. Keep your arms extended and actively pull your shoulders back and down. Return the stick to the front through shoulder rotation.

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If you have difficulty performing the exercise due to poor shoulder mobility, try a wider grip to reduce shoulder stretching. Alternatively, you can use a resistance band with medium strength, which adapts to the shoulder’s range of motion. With this variation, it’s important to keep the band pulled apart with the shoulders throughout the movement to maintain constant muscle tension.

2 sets of 10 repetitions (about 3 to 4 seconds per movement)

Lying Lat Pulls for Tension in the Upper Back

This exercise strengthens important support muscles around the shoulder blades and complements arm circles very well.

Here’s how: Lie on your stomach on the floor and hold the stick in a wide overhand grip above your head. Keep your arms extended, gaze directed at the floor, and feet hovering in the air (tighten your glute muscles). Now slowly pull the stick behind your head to your neck without rounding your upper back. Then slowly return the stick to the starting position above your head.

2 sets of 10 repetitions

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Hip Extensions for Lower Back Pain

This exercise activates the entire support musculature in the back, from the glutes to the head, thus promoting an upright posture.

Here’s how: Place the stick along your spine, holding the top end with one hand behind your head and the bottom end with the other hand at the lower back level. Now bend your upper body forward about 45 degrees with a straight back. Then return to an upright position. Keep your knees slightly bent. Important: Maintain contact with the stick using your head, thoracic spine, and pelvis.

10 repetitions per side

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Jackknife for Core Strengthening

Many focus solely on the back muscles when dealing with back problems and neglect strengthening the lower abdominal muscles–yet these support the spine from the front and are just as important for a strong core.

Here’s how: Lie on your back and extend your arms behind your head. Hold the stick in a shoulder-width grip. Actively tighten your abs (slightly pull in) so that your lower back touches the floor. Now bring your arms and legs together over your abdomen until the stick touches your shins. In this position, slide a few inches up along the shins. Then return to the starting position.

2 sets of 10 repetitions
About the person: Dipl.-Sports Scientist Farsan Maheronnaghch (35) works as a freelance author for FITBOOK and is a certified personal trainer with various trainer licenses.