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Back school: Tips for a strong back

by Josephine Andrews
Published: Last Updated on 232 views

Back school is a holistic, active course program in which participants learn how to keep their backs healthy themselves. The multimodal, multi-stage program is designed to help prevent or alleviate back pain. Read everything you need to know about the back school!

Back school: Holistic course program

Pain (including back pain ) is understood as a bio-psycho-social phenomenon – it develops through the interaction of biological, psychological and social factors. The back school does justice to this as a holistic (bio-psycho-social) course program that aims to promote the “back health” of the participants and to prevent existing back problems from becoming chronic. In addition, the back school teaches how to behave in a “back-friendly” manner in everyday life and at work and how risk factors for back problems can be avoided. The contents of the course program in detail are:

  • adequate exercise and physical activity
  • conscious awareness of your own body
  • positive attitude towards one’s own body
  • back-friendly posture and movement behavior (e.g. when sitting, standing or carrying loads)
  • back-friendly design of the environment (e.g. office)
  • Use of relaxation techniques

The ten rules of back school

The following ten rules form the basis of the back school:

  1. you should move
  2. Keep your back straight.
  3. Squat down as you bend down.
  4. Don’t lift heavy loads.
  5. Distribute the load when carrying it and keep it close to the body.
  6. When sitting, keep your back straight and support your upper body.
  7. Don’t lock your knees while standing.
  8. Lie neither with a hollow back nor with a cat’s hump.
  9. Do sports, preferably swimming , running or cycling.
  10. Train your spinal muscles daily.

Back school: Training and movement programs

Well-trained back, abdominal and chest muscles (= torso muscles) can prevent back pain. The participants in the back school do exercises that train the mobility, coordination, strength and endurance of the body and, above all, the core muscles. The individual posture and movements in everyday life, at work, in leisure time and in sports are also taken into account.

Back school: imparting knowledge

Another pillar of the back school is the imparting of knowledge that is important for maintaining and restoring back health: For example, the participants learn how activity and sport have a positive effect on the body and well-being, the advantages and disadvantages of different forms from sport and which self-help measures are advisable for acute back problems.

In addition, important basic knowledge is taught in the back school – such as how back pain occurs, what stresses the back is exposed to in everyday life, leisure time, sport and work, how to handle everyday objects (such as office chairs, beds, bicycles) correctly from an ergonomic point of view and how to use aids (such as carrying aids) is used correctly.

When is a back school useful?

Attending a back school makes sense even before back pain occurs, as the content is primarily geared towards prevention. But back school is also useful for existing complaints, as it helps to alleviate the symptoms and prevent them from getting worse. Since most people suffer from back pain at least once in their lives, attending a back school is considered an important preventive and treatment measure.

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