Lower back pain is a common problem for many people. Back pain can be caused by a number of different factors, such as poor posture, a sedentary lifestyle, injuries and ageing. Be sure to read about the most common causes and how to avoid them here.
There are many ways to prevent and relieve back pain, but one sure and effective preventative measure against lower back pain is the development of strong back muscles.
Why do strong back muscles help prevent back pain?
The back muscles are one of the largest muscle groups in the body and are made up of different parts, such as the trapezius muscles, the rhomboids and the back muscles themselves. These muscles work together to maintain body stability and support the spine.
Strong back muscles help maintain good posture and support the spine, which in turn reduces the risk of lower back pain. In addition, strong back muscles can also improve overall mobility and body stability. However, if the back muscles are weak, this can lead to postural problems and ultimately lower back pain.
How to train your back muscles to prevent back pain?
Strengthening the back muscles is important in preventing lower back pain. Exercise should include a variety of exercises, including both back and abdominal exercises. It is also important not to forget to exercise other parts of the body. This will ensure a balanced, so called "core strength". strength throughout the body.
However, the increase in training intensity must be gradual to avoid injuries. It is important to listen to your body and, if necessary, to consult a professional to find the right level of exercise for you. training programme according to individual needs and abilities. Start gradually and increase the difficulty when you are physically ready.
Back pain and back muscle exercise studies
There have been several studies on the relationship between back muscle exercise and lower back pain, and most of them support the importance of strengthening the back muscles in preventing lower back pain. For example, in one study, published in the journal Spine, found that strengthening back muscles significantly reduced the intensity and duration of lower back pain.
Another study, published in the journal BMC Musculoskeletal Disorders, found that back muscle exercise was an effective method of preventing lower back pain in both younger and older adults. The scientific evidence therefore shows the importance of strengthening the back muscles in preventing and alleviating lower back pain.
Good posture can help keep back pain away
In addition to exercising the back muscles, it is important to maintain good posture. A sedentary lifestyle can lead to posture problems and ultimately lower back pain. So it is important to keep your body straight when sitting and to change your posture more often. Also, when possible, get up and take breaks.
Meat is the key word!
Regular stretching is one of the most important techniques to help maintain posture, maintain joint flexibility and improve muscle elasticity. Nowadays, more and more people are forced to lead sedentary lifestyles and spend most of their day sitting at a computer at work. Over time, this can lead to posture problems, which in turn have serious health consequences.
Regular stretching can help relieve such stress and strain, keep joints flexible and reduce the risk of injury and back pain. This is particularly important for people who play sports or do heavy physical work.
Stretching also improves muscle elasticity. Strong and elastic muscles are essential to support correct posture. Weak and tight muscles, on the other hand, put pressure on joints, increasing the risk of injury.
All of this makes stretching one of the easiest and most effective methods of preventing lower back pain and improving posture.
Our video trainings also include several restorative stretching videos. In addition, we have a programme specifically designed to prevent and relieve back pain. "A strong back".
In summary, strong back muscles are important for good posture, spinal support and lower back pain prevention. Exercising your back muscles may seem challenging at first, but an experienced trainer will help you find the right exercises and posture. Find your perfect workout right here!
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