Back pain is one of the most common problems among people who are active in sports. Whether running, weight training or team sports – many people feel a pulling, stinging or tension in their back. The crucial question is often: does it help to stretch or strengthen more?
The answer is not clear-cut, as back pain has various causes. Below we show when stretching makes sense, when strengthening has a better effect – and why a combination of both is usually the best strategy.
Why does back pain occur during sport?
Back pain rarely arises “just like that”. Common triggers are
- Muscular imbalances: certain muscles are too weak, others are overloaded.
- Incorrect technique during training, e.g. when lifting weights.
- One-sided strain in everyday life or at work (long periods of sitting, little movement).
- Lack of trunk stability, which means that the spine is not adequately supported.
- Insufficient warm-up before exercise.
Stretching – when it makes sense
Stretching reduces tension in the muscles and improves mobility. Especially when back pain is caused by shortened muscles.
Advantages of stretching:
- Relieves tension in the back, neck and leg muscles
- Improves the mobility of the spine
- Promotes blood circulation and regeneration after sport
Typical exercises:
- Stretching the back of the thigh (hamstrings)
- Stretching the hip flexors
- Cat’s hump horseback (mobilization of the spine)
TIP: Combination of stretching & strengthening
In most cases, an individual combination of both is optimal:
- First mobilize and stretch to loosen tense muscles.
- Then strengthen to stabilize the back in the long term.
- Supplementary: technical training, ergonomic training and regeneration.
Physiotherapy can help you find the right balance and perform exercises correctly.
In principle, the following applies:
- Don’t forget to warm up 5-10 minutes before each workout.
- Regularity counts: short sessions several times a week are better than infrequent, long sessions.
- Pay attention to your posture: when sitting, lifting or carrying.
- Plan for regeneration: breaks, sleep and easy exercise (walking, cycling).
- In the event of acute pain: reduce strain and seek physiotherapy advice.
Conclusion
There is no general answer to the question “Stretching or strengthening?”. A combination of both is usually most effective for back pain in sport.
While stretching can relieve acute tension, strengthening ensures long-term stability and protection of the spine. If you take back pain seriously and work with targeted exercises and physiotherapeutic support, you can not only train without pain, but also increase your performance.