"Back pain" affects most of us
Back pain and back problems are especially widespread in Denmark and one of the major causes of reduced ability to work.
A study from 2008 made by the National Centre for Social Research showed that 13 % of long-term sick leave was due to back problems.
Many of the back problems we struggle with today can be attributed to our lifestyle of little or no exercise, inactivity and sedentary work. Although back pain can also be caused by back-related illness.

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Various diagnoses are used to describe lower back problems such as: lumbago, sciatica, slipped disc etc.

Protect your back and lumbar region
Vary your training, for example, between stamina and stability training and strength and circuit training.

  • Vary your working posture – the next working posture is always the best.
  • Take frequent breaks, walk around a little and fetch paper for the copier, for example.
  • Hold standing meetings.
  • Bend your knees when lifting and avoid leaning forward with straight legs and curved back.
  • Make sure to lift without turning/twisting your body, rather move your feet.
  • When lifting from the floor you should keep the object close to your body and tense pelvic floor muscles.
  • Exercise regularly.
  • Do the exercises you find here.

Contact your doctor
Always seek a physician or licensed therapist, if the pain has the same intensity for more than 36 hours

Lower back exercises

Before you begin

  • Stand in flat shoes or barefoot in comfortable, loose-fitting clothes.
  • Make sure you have floor and arm space around you.
  • Stand in a neutral position with both feet parallel, knees slightly bent, push your chest slightly forward and pull your chin in.
  • Tense the deep core muscles and pelvic floor - take some deep breaths.
  • Do each exercise at a slow pace
  • .Repeat each exercise 5 to 10 times, take a break then repeat the exercise.
  • The exercises should be performed daily.
  • Stop immediately if you feel pain performing an exercise and consult your doctor or authorised therapist.

Video Guide

  • You can select several exercise by clicking on the icon below the video.
  • Click on the top right corner to learn more about the exercise and see which muscle groups it trains.
  • The video repeats and will continue to play until you click pause.