Safe training and strong back muscles: a guide to back pain

Back pain is a common problem that can have various causes. However, it is vital to stay active even when experiencing back pain. Fortunately, personalized back programs, such as those offered by bbb health boutique, provide a safe and effective way to strengthen and loosen your back.

Causes of back pain

Back problems can stem from various sources, including:

• Incorrect posture
• Poor control of the back muscles
• Overloading
• Nerve impingement
• Osteoarthritis
• Stress
• Other factors, such as referred pain from organs or tumors

Non-specific back problems, where no clear cause can be identified, are the most common.

Basic stabilization exercises

Good posture is essential for safe exercise, especially with back complaints. Start with basic stabilization exercises:

Sit upright, like a ballerina, imagining a string pulling your crown upward. Engage your transverse abdominal muscles by lightly pulling your navel in and lengthening your back. Maintain a neutral position of the pelvis and relax your pelvic floor. Breathe calmly and speak relaxedly.

Exercising

With back pain, you can essentially practice any sport, but proper execution is crucial. Focus on strengthening your core and avoid provocative movements such as twisting, bending, and lateral movement of the lower back. Listen to your body and don’t force anything. Build up slowly and work on improving your posture, which can result in reduced back complaints in the long term.

Tips for reducing and preventing back pain

Stay active, even when you’re in pain. Avoid prolonged sitting in the same position. Maintain good posture, as discussed earlier. Perform activities within your pain limits and build up slowly. Take time for deep breathing and relaxation exercises. Finish your training with stretching exercises.

Exercising at bbb health boutique

At bbb health boutique, we provide a warm and relaxing environment for women with back pain. Our physiotherapists and coaches have developed special programs to effectively address back pain. However, in case of severe symptoms, it is advisable to consult a doctor.

By focusing on good posture, core-strengthening exercises, and listening to your body, you can safely exercise with back complaints and work towards a strong and healthy back.