The 3 best sports for back pain

Back pain is one of the most common complaints. In a joint survey by the Robert Koch Institute and Destatis, about 61 percent of the participants said they had suffered from back pain in the past few months. A survey by DAK even showed that 75 percent of all employees have back pain at least once a year. One of the most common reasons for back pain is lack of exercise. Sitting for a long time in particular harms our back, as the muscles are not stimulated and the intervertebral discs are not tightened.

To counteract this, doctors advise back pain patients to integrate more movement into everyday life and play sports. But not all sports are suitable for people who already have back problems.

Back pain: these are the sports that take care of the back

Basically, endurance sports are particularly beneficial for back health as they put even pressure on the joints. Therefore, the following sports are suitable for back pain and can prevent it:

1. Swimming

When swimming, the back muscles are properly promoted. At the same time, swimming improves endurance and strengthens the cardiovascular system. Especially trail swimming is ideal for back problems. However, the correct technique is required here. Movements performed incorrectly can further aggravate back pain and trigger tension. Tip: Have an experienced swimmer show you the different moves or take an adult swim course.


Yoga directly promises several back health benefits. Various exercises, also known as asanas, mobilize and strengthen the back muscles and stretch tight areas. In the long term, yoga can keep your back flexible, which is great for preventing pain. Yoga beginners should start the exercises slowly and gradually increase the level of difficulty, otherwise there is a risk of injury.

Continue reading: Fitness 2022: 5 effective exercises against back pain >>

3. Nordic walking

Gentler on the joints than jogging, Nordic walking is another ideal sport to act effectively against back pain. Since active use of the arms is required when walking, upper back tension and pain can be relieved. Especially for beginners or overweight people, Nordic Walking offers a gentle introduction to a more active lifestyle.

Get your back pain checked by a doctor

You should always take back pain seriously. Although lack of movement is one of the most common reasons for back pain, there are many other causes that can be considered: These include, for example, diseases such as Osteoarthritis, osteoporosis, scoliosis or herniated disc. If your back pain is the result of a lack of exercise, you should see your doctor to be sure which sports are right for you. To prevent long-term back pain, you should find a sport that you enjoy and that you like to do.

Avoid these sports if you have back pain

However, not all sports are good for the back; Especially if you are already in pain, you should avoid excessive twisting movements and overstretching of the spine. Lifting heavy weights is also not very beneficial if you have back pain. The least suitable sports are therefore tennis, golf or weightlifting.


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