Many people suffer from back problems on a regular basis. A lack of exercise or incorrect loading are often to blame. With targeted training, the back can usually be brought back into shape. However, he has to get used to it first – and that can cause pain at first.
Regular exercise is one of the best remedies for recurring back pain. With the right training, those affected can reduce the number of pain attacks by around half. However, the back training itself can also cause pain at the beginning. But that’s no reason to let it go again. FITBOOK explains why.
Training programs that are particularly suitable for back pain
Special training programs that strengthen and stabilize the muscles around the lower back are particularly suitable, explains the Institute for Quality and Efficiency in Health Care (IQWIG). Tai chi, Pilates, and yoga (such as aerial yoga) are also good for your back. And even going for a walk every other day for 30 to 60 minutes can help.
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Also fitness professor Dr. Stephan Geisler already emphasized at FITBOOK how important it is to continue training when you have back pain. The calculation seems to be quite simple: «You don’t move, so you get tension in the so-called myofascial area (“myo-” stands for “muscle” and “fascia-” for connective tissue). Ergo, if you move more, the back pain will decrease,” says Geisler. As a mobilization exercise, he particularly recommends the cat-cow exercise on all fours – move carefully back and forth between a rounded back and a hollow back.
Back pain – sore muscles or lumbago?
However, the first few training sessions are often tiring and even painful, experts warn. Because at the beginning, the body may react to the unusual strain with sore muscles – as is often the case when you train a new part of the body. Those affected can easily mistake this for lumbago or other “bad” back pain. After a few weeks at the latest, however, this phase of getting used to it should be over.
Nevertheless: You should watch your body closely and if necessary consult a doctor if you experience long-lasting severe pain during back training. Sore muscles usually last between two and six days, depending on the intensity of the workout (you can read more about sore muscles here).
The right training can actually do no harm
The right training for back pain usually cannot cause serious damage. Because the reason for non-specific, recurring back pain is usually a mixture of different factors: Weak back muscles, for example, incorrect strain, stress and other mental stress. Exercise almost always helps in such cases. Back patients should therefore only do without it if the doctor expressly advises against it.