{"id":104938,"date":"2025-09-23T15:00:38","date_gmt":"2025-09-23T13:00:38","guid":{"rendered":"https:\/\/www.physiotherapie-berlinmitte.de\/stretching-or-strengthening-strategies-against-back-pain-during-sport\/"},"modified":"2025-09-23T15:01:50","modified_gmt":"2025-09-23T13:01:50","slug":"stretching-or-strengthening-strategies-against-back-pain-during-sport","status":"publish","type":"post","link":"https:\/\/www.physiotherapie-berlinmitte.de\/en\/stretching-or-strengthening-strategies-against-back-pain-during-sport\/","title":{"rendered":"Stretching or strengthening? Strategies against back pain during sport"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Back pain is one of the most common problems among people who are active in sports. Whether running, weight training or team sports &#8211; many people feel a pulling, stinging or tension in their back. The crucial question is often: does it help to stretch or strengthen more?  <\/p>\n\n<p class=\"wp-block-paragraph\">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 &#8211; and why a combination of both is usually the best strategy. <\/p>\n\n<h2 class=\"wp-block-heading\">Why does back pain occur during sport?<\/h2>\n\n<p class=\"wp-block-paragraph\">Back pain rarely arises &#8220;just like that&#8221;. Common triggers are <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Muscular imbalances<\/strong>: certain muscles are too weak, others are overloaded.<\/li>\n\n\n\n<li><strong>Incorrect technique<\/strong> during training, e.g. when lifting weights.<\/li>\n\n\n\n<li><strong>One-sided strain<\/strong> in everyday life or at work (long periods of sitting, little movement).<\/li>\n\n\n\n<li><strong>Lack of trunk stability<\/strong>, which means that the spine is not adequately supported.<\/li>\n\n\n\n<li><strong>Insufficient warm-up<\/strong> before exercise.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Stretching &#8211; when it makes sense<\/h2>\n\n<p class=\"wp-block-paragraph\">Stretching reduces tension in the muscles and improves mobility. Especially when back pain is caused by shortened muscles. <\/p>\n\n<h3 class=\"wp-block-heading\">Advantages of stretching:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Relieves <strong>tension<\/strong> in the back, neck and leg muscles<\/li>\n\n\n\n<li>Improves the <strong>mobility<\/strong> of the spine<\/li>\n\n\n\n<li>Promotes <strong>blood circulation<\/strong> and regeneration after sport<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Typical exercises<\/strong>:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Stretching the back of the thigh (hamstrings)<\/li>\n\n\n\n<li>Stretching the hip flexors<\/li>\n\n\n\n<li>Cat&#8217;s hump horseback (mobilization of the spine)<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1536\" height=\"1024\" src=\"https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/dehnuebungen-physiotherapie-praxis-berlin-mitte-christian-marsch.png\" alt=\"Stretching Physiotherapy Practice Berlin-Mitte Christian Marsch\" class=\"wp-image-104930\" srcset=\"https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/dehnuebungen-physiotherapie-praxis-berlin-mitte-christian-marsch.png 1536w, https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/dehnuebungen-physiotherapie-praxis-berlin-mitte-christian-marsch-300x200.png 300w, https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/dehnuebungen-physiotherapie-praxis-berlin-mitte-christian-marsch-1024x683.png 1024w, https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/dehnuebungen-physiotherapie-praxis-berlin-mitte-christian-marsch-768x512.png 768w, https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/dehnuebungen-physiotherapie-praxis-berlin-mitte-christian-marsch-500x333.png 500w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><figcaption class=\"wp-element-caption\">Stretching Physiotherapy Practice Berlin-Mitte Christian Marsch<\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\">TIP: Combination of stretching &amp; strengthening<\/h2>\n\n<p class=\"wp-block-paragraph\">In most cases, an individual combination of both is optimal:<\/p>\n\n<ol class=\"wp-block-list\">\n<li>First mobilize and stretch to loosen tense muscles.<\/li>\n\n\n\n<li>Then strengthen to stabilize the back in the long term.<\/li>\n\n\n\n<li>Supplementary: technical training, ergonomic training and regeneration.<\/li>\n<\/ol>\n\n<p class=\"wp-block-paragraph\">Physiotherapy can help you find the right balance and perform exercises correctly.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"770\" height=\"308\" src=\"https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/sport-dehnen-physiotherapie-praxis-berlin-mitte-christian-marsch.png.png\" alt=\"Sport Stretching Physiotherapy Practice Berlin-Mitte Christian Marsch.png\" class=\"wp-image-104918\" srcset=\"https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/sport-dehnen-physiotherapie-praxis-berlin-mitte-christian-marsch.png.png 770w, https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/sport-dehnen-physiotherapie-praxis-berlin-mitte-christian-marsch.png-300x120.png 300w, https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/sport-dehnen-physiotherapie-praxis-berlin-mitte-christian-marsch.png-768x307.png 768w, https:\/\/www.physiotherapie-berlinmitte.de\/wp-content\/uploads\/2025\/09\/sport-dehnen-physiotherapie-praxis-berlin-mitte-christian-marsch.png-500x200.png 500w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><figcaption class=\"wp-element-caption\">Sport Stretching Physiotherapy Practice Berlin-Mitte Christian Marsch.png<\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\">In principle, the following applies:<\/h2>\n\n<ol class=\"wp-block-list\">\n<li>Don&#8217;t forget to warm up 5-10 minutes before each workout.<\/li>\n\n\n\n<li>Regularity counts: short sessions several times a week are better than infrequent, long sessions.<\/li>\n\n\n\n<li>Pay attention to your posture: when sitting, lifting or carrying.<\/li>\n\n\n\n<li>Plan for regeneration: breaks, sleep and easy exercise (walking, cycling).<\/li>\n\n\n\n<li>In the event of acute pain: reduce strain and seek physiotherapy advice.<\/li>\n<\/ol>\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n<p class=\"wp-block-paragraph\">There is no general answer to the question &#8220;Stretching or strengthening?&#8221;. A combination of both is usually most effective for back pain in sport.<br\/>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.  <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"Back pain is one of the most common problems among people who are active in sports. Whether running, weight training or team sports &#8211; &#8230; <a title=\"Stretching or strengthening? Strategies against back pain during sport\" class=\"read-more\" href=\"https:\/\/www.physiotherapie-berlinmitte.de\/en\/stretching-or-strengthening-strategies-against-back-pain-during-sport\/\" aria-label=\"Read more about Stretching or strengthening? Strategies against back pain during sport\">Read More<\/a>","protected":false},"author":3,"featured_media":104926,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Back pain during sport: stretching or strengthening? Tips from physiotherapy ","_seopress_titles_desc":"Back pain during sport? Find out whether stretching or strengthening helps better. Physiotherapie Berlin Mitte explains causes, strategies and practical exercises.  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