Back pain is a common problem that can occur even in people who exercise regularly. The back is a complex structure of muscles, ligaments, tendons, discs and bones that work together to support the body and enable movement. Pain can occur in different areas of the back and have a variety of causes. The upper and lower back are particularly often affected. In this article, we take a closer look at the different types of back pain, why they occur, what role exercise plays in them and which exercises can help strengthen the back and reduce pain. A short training plan at the end shows practical steps for relief and prevention.
Different Back Pains: Upper Back vs. Lower Back
Upper Back: Characteristics and Causes
Upper back pain (between the shoulder blades and up to the neck) is less common than lower back pain, but is often just as distressing. The upper back is stabilized and supported by large muscles such as the trapezius and scapulae muscles. These muscles are involved in maintaining an upright posture and moving the head and shoulders. Pain in this area can be caused by tension, often associated with long periods of sitting and poor posture. A slouched posture, such as when working at a computer, can overwork the muscles in the upper back, often leading to tension and pain.
Stress is also a common factor that manifests itself in tension and pain in the upper back. Chronic tension releases stress hormones that can cause the muscles to cramp and trigger a spiral of pain.
Lower Back: Characteristics and Causes
The lower back is particularly prone to pain because it plays a supporting role for the entire body. The area includes muscles such as the erector spinae and supports the pelvis and spine. Weak muscles in this area increase the risk of overload and poor posture, which can lead to pain.
A lack of core stability or weak abdominal muscles increase the load on the lower back. Activities such as lifting, bending or sitting for long periods of time put additional strain on this area and can cause pain that extends into the legs. Common causes of lower back pain are weak muscles, but also problems with the intervertebral disc, which often arise from incorrect lifting of heavy loads or unhealthy movement patterns.
What causes back pain?
Back pain can have many causes. A combination of physical and psychological factors often leads to back pain. The most common causes include:
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Poor posture : A persistently poor posture, for example from sitting for long periods or working at a computer screen, can overload the back muscles. This leads to uneven strain on the muscles and can lead to chronic pain in the long term.
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Weak core muscles : The core muscles play a central role in stabilizing the spine. Weak abdominal and back muscles increase the risk of pain because the body tires more quickly and stability decreases.
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Lack of exercise : An inactive lifestyle weakens the muscles and makes the back more prone to pain. Exercise is important to promote blood flow and nutrient supply to the muscles, which can prevent tension.
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Overuse : Training that is too intense or improper, such as performing exercises incorrectly, can irritate the back muscles and cause pain. A balanced training intensity is crucial to avoid overloading the back.
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Stress and psychological strain : Psychological stress can lead to muscle tension and thus back pain. The body releases stress hormones that cause the muscles to cramp, especially in the upper back.
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Incorrect loads and incorrect movement patterns : Incorrect lifting or bending puts strain on the back and leads to misalignments that cause pain. The lumbar spine is particularly affected by such incorrect loads.
Does exercise help against back pain?
Yes, exercise can help specifically against back pain. Exercise promotes blood circulation in the muscles and improves their flexibility and strength, which can reduce the risk of back pain. Targeted training of the core muscles strengthens the entire back and supports healthy posture. Sports such as swimming, yoga and Pilates promote gentle yet strengthening movement that strengthens the muscles and can relieve tension. However, it is important to perform the exercises correctly and to pay attention to your own body in order to avoid overexertion.
Which exercises are particularly good for back pain?
1. Cat-Cow Movement
The cat-cow exercise is a gentle mobilization exercise for the spine. It loosens tension and improves mobility. In the quadruped position, you alternate between a rounded back ("cat") and a slight hollow back ("cow"), which makes the spine more flexible.
2. Planks (forearm support)
The plank strengthens the core muscles and supports the spine. It is important that the body remains in a straight line and the abdominal muscles are tense to promote stability.
3. Superman
This exercise strengthens the lower back and promotes spinal extension. Lie on your stomach and raise your arms and legs at the same time as if you were flying. Hold the position briefly and then return to the starting position.
4th bridge
The bridge exercise strengthens the glutes and lower back muscles. Lie on your back, bend your legs and raise your pelvis until your body forms a straight line from your knees to your shoulders. This exercise stabilizes the lower back and helps with pain in the lumbar spine.
5. Back extension with exercise ball
This exercise helps to promote stability in the lower back and relieve tension. Sit on the exercise ball and slowly lean back until you feel a stretch in your back.
training plan against back pain
A simple exercise plan to strengthen your back and reduce pain might look like this:
Day 1: Mobilization & core stability
- Cat-Cow Movement: 2 minutes
- Side plank: 3 x 20 seconds per side
- Plank: 3 x 30 seconds
Day 2: Strengthening the lower back
- Superman: 3 x 10 repetitions
- Bridge: 3 x 12 repetitions
- Back extensors: 3 x 15 repetitions
Day 3: Whole-body mobilization
- Stretching exercises for back and thighs: 2 minutes per side
- Rotation of the spine while sitting: 2 x 30 seconds per side
- Leg raises lying down: 3 x 10 repetitions
Conclusion
Back pain can have many causes, but exercise and targeted training are effective methods to relieve and prevent pain. Regular, balanced training that strengthens the core muscles while also ensuring mobility can help reduce pain and promote back stability in the long term.