Which sports are suitable for building up the back muscles? | Build up back muscles

Which sports are suitable for building up the back muscles?

A very sensible strategy to fight back pain is to build up the back muscles naturally through sport. Sports like hiking or swimming offer a good change to the one-sided back training in the gym.Which sports are suitable for building up your back muscles? It is especially important that the sport does not aggravate or shift the problems.

For this reason, sports that do not put excessive strain on the back but still put a lot of strain on it should be chosen. The already mentioned examples of swimming and hiking meet this criterion. In addition, swimming is very gentle on the joints and can therefore be tried out without any problems even at an older age.

Dancing can also be recommended for older patients, as it trains posture and coordination. More and more sports like Yoga or Tai-Chi are also becoming more popular. The advantages of yoga are the strengthening of the posture muscles and simultaneous relaxation.

This is important because back pain is often caused by tension in the back muscles. However, it should be noted that certain postures in yoga and taiji require healthy joints and a basic level of fitness. Accordingly, these two sports are only recommended to a limited extent until old age.

A last, very useful type of sport is physiotherapy or treatment by a physiotherapist. Physiotherapists are trained for back pain patients and know the best exercises and methods to deal with the pain. Furthermore, the training can be planned and carried out very individually depending on the type and localization of the pain.

How long does it take to build up the back muscles?

Most people start a back workout to build their back muscles to prevent back pain. Even if back pain already exists, back training is the way to fight it. However, it is obvious that back pain does not disappear immediately after one training session.

It should become a regular part of everyday life to build up your back muscles to effectively eliminate back pain. But how long does it take until your back muscles are sufficiently strengthened? Many people ask themselves this question because it can often be frustrating to have no sense of achievement even after 2 or 3 weeks of intensive training.

However, this question is not easy to answer because many factors have to be taken into account. For example, with increasing age you build up muscle mass more and more slowly. Accordingly, it takes longer to build up the back muscles.

Frequency and intensity are also important components for healthy back muscles. Basically, it can be said that the time span until the desired result is achieved is highly individual and difficult to predict. Some patients report an improvement in back pain after only 3-4 weeks. In others it has already taken 2 months and still others complain about pain even after several months. In summary, everyone has to find out for themselves how long it takes to build up their back muscles.