How can I strengthen my muscles to prevent back pain?
August 1, 2022 | 30,00 EUR | answered by Fanni Helbig
Dear doctor,
I am Lina Zellmann and have been suffering from back pain for some time now. These mainly occur in the lumbar spine area and are increasingly affecting my daily life. I mainly work in the office and therefore spend a lot of time sitting at my desk. I already try to take regular short breaks and move around, but it seems that this is not enough to alleviate my symptoms.
I am worried that my back pain could become chronic and therefore want to actively do something about it. My question to you as an orthopedist is: How can I specifically strengthen my muscles to prevent back pain? Which exercises are particularly suitable for my case and how often should I perform them?
I also wonder if a physiotherapeutic treatment would be useful to specifically train my back muscles and reduce my symptoms. Are there perhaps other therapy options that could help me improve my back pain in the long term?
I appreciate your expert support and thank you in advance for your help.
Sincerely,
Lina Zellmann
Dear Mrs. Zellmann,
Thank you for your inquiry regarding your lower back pain in the lumbar spine area. It is very important that you take active steps to prevent your symptoms from becoming chronic. Back pain can be caused by many factors, but one of the most common causes is weak muscles in the back, especially in the lumbar spine. Therefore, it is crucial to strengthen your muscles in a targeted way to prevent back pain.
For your case, I recommend starting with exercises to strengthen your back muscles. This includes exercises such as back extensions, back flexors, and exercises for the lateral trunk muscles. You can perform these exercises at home or at the gym. It is important that you perform the exercises slowly and with control to avoid injuries. Start with a low number of repetitions and gradually increase them.
It is also advisable to stretch regularly to improve the flexibility of your spine. Stretching exercises for the leg and gluteal muscles can also help relieve back pain. Make sure to stand up regularly, stretch, and take short walks during your workday to promote circulation and relieve tension.
In your case, physiotherapy treatment can be very beneficial in targeting your back muscles and reducing your symptoms. A physiotherapist can offer individual exercises and techniques tailored to your needs. Furthermore, physiotherapy treatment can also help improve your posture and correct misalignments.
There are other therapy options that can help improve your back pain in the long term. These include acupuncture, massages, heat and cold therapy, as well as relaxation techniques such as yoga or Pilates. It is important to try out different therapy options and find out what works best for you.
I recommend scheduling an appointment with an orthopedist or a physiotherapist to receive an accurate diagnosis of your back problems and create an individual treatment plan. It is important to regularly work on your back health and not hesitate to seek professional support.
I hope my advice helps you and wish you all the best on your journey to a pain-free and healthy spine.
Sincerely,
Fanni Helbig
