{"id":1026,"date":"2026-11-05T10:05:00","date_gmt":"2026-11-05T09:05:00","guid":{"rendered":"https:\/\/www.exclusivegym.nl\/?page_id=1026"},"modified":"2026-11-05T10:25:08","modified_gmt":"2026-11-05T09:25:08","slug":"trainen-met-rugklachten","status":"publish","type":"page","link":"https:\/\/www.exclusivegym.nl\/en\/insights\/trainen-met-rugklachten\/","title":{"rendered":"Training with back pain"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:30px;--awb-padding-bottom:0px;--awb-padding-left:30px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><div class=\"eg-x\">\n<div class=\"eg-hero2\">\n<div class=\"eg-hero2__txt\">\n<h1><span class=\"eg-eyb\" style=\"line-height:1.2\">Exclusive Insights \u00b7 Pain<\/span> Training with <em>back pain<\/em><\/h1>\n<p class=\"eg-lead\">What to do, what not to do, and why movement often works better than rest for back pain.<\/p>\n<div class=\"eg-trust\"><span>6 minute read<\/span><span>By Joy and Kristien<\/span><span><time datetime=\"2026-11-05\">5 November 2026<\/time><\/span><\/div>\n<\/div>\n<div class=\"eg-hero2__media\"><img src=\"\/wp-content\/uploads\/2026\/10\/exclusive-gym-pushup-man.jpg\" alt=\"Sporter doet een push-up op de studiovloer\" fetchpriority=\"high\" decoding=\"async\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><br \/>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:30px;--awb-padding-bottom:0px;--awb-padding-left:30px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-2\"><div class=\"eg-x\">\n<div class=\"eg-art\" style=\"max-width:760px;margin:0 auto;padding:40px 0 30px\">\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">Back pain is one of the most common reasons people come to us. Often they've already taken it easy for a while, hoping it would go away by itself. Sometimes it does. But very often the back keeps nagging, or the pain keeps coming back.<\/p>\n<h2 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:clamp(30px,4vw,40px);line-height:1.05;color:#fff;margin:56px 0 18px;font-weight:400;letter-spacing:.02em\">Rest helps less than you think<\/h2>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">For most back pain with no clear cause, such as lower back pain after lifting or sitting for a long time, staying active is better than lying down. Your muscles stay strong, your back stays supple and you learn again that moving is safe. Complete rest actually makes your back more sensitive.<\/p>\n<h2 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:clamp(30px,4vw,40px);line-height:1.05;color:#fff;margin:56px 0 18px;font-weight:400;letter-spacing:.02em\">Why your back keeps acting up<\/h2>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">Your back doesn't work alone. Your hips, glutes and abdominal muscles together absorb a large part of the load. If they are weak or stiff, your lower back has to take more. Stress and poor sleep also make your back more sensitive. That's why we look beyond just your back.<\/p>\n<h2 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:clamp(30px,4vw,40px);line-height:1.05;color:#fff;margin:56px 0 18px;font-weight:400;letter-spacing:.02em\">What you can do<\/h2>\n<ul style=\"list-style:disc;padding-left:22px;margin:0 0 22px\">\n<li style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.7;color:#cfcfcf;margin-bottom:8px\"><strong style=\"color:#fff\">Keep moving.<\/strong> Walking is one of the best things you can do. Start with short distances and build up.<\/li>\n<li style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.7;color:#cfcfcf;margin-bottom:8px\"><strong style=\"color:#fff\">Train your hips and glutes.<\/strong> Exercises like the glute bridge and the hip hinge teach you to move from your hips instead of your lower back.<\/li>\n<li style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.7;color:#cfcfcf;margin-bottom:8px\"><strong style=\"color:#fff\">Strengthen your core.<\/strong> Not with endless sit-ups, but with exercises like the dead bug, the bird dog and the side plank.<\/li>\n<li style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.7;color:#cfcfcf;margin-bottom:8px\"><strong style=\"color:#fff\">Build up gradually.<\/strong> Start light and only increase when it feels right.<\/li>\n<\/ul>\n<h2 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:clamp(30px,4vw,40px);line-height:1.05;color:#fff;margin:56px 0 18px;font-weight:400;letter-spacing:.02em\">Four exercises to start with<\/h2>\n<h3 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:24px;line-height:1.15;color:#fff;margin:34px 0 10px;font-weight:400;letter-spacing:.03em\">1. Dead bug<\/h3>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">Lie on your back with your arms up and your knees bent above your hips. Slowly extend one arm and the opposite leg, while keeping your lower back in contact with the floor. Three sets of eight per side.<\/p>\n<h3 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:24px;line-height:1.15;color:#fff;margin:34px 0 10px;font-weight:400;letter-spacing:.03em\">2. Bird dog<\/h3>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">On your hands and knees, extend one arm and the opposite leg at the same time. Keep your back still and straight. Three sets of eight per side.<\/p>\n<h3 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:24px;line-height:1.15;color:#fff;margin:34px 0 10px;font-weight:400;letter-spacing:.03em\">3. Glute bridge<\/h3>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">Lie on your back with your knees bent and push your hips up until your body forms a straight line. Squeeze your glutes. Three sets of twelve.<\/p>\n<h3 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:24px;line-height:1.15;color:#fff;margin:34px 0 10px;font-weight:400;letter-spacing:.03em\">4. Hip hinge with a stick<\/h3>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">Hold a stick along your back, touching the back of your head, your upper back and your tailbone. Bend forward from your hips without losing contact. This teaches you to lift without overloading your lower back. Three sets of ten.<\/p>\n<div class=\"eg-art__tip\" style=\"border-left:3px solid var(--eg-acc);background:#141414;padding:26px 28px;margin:44px 0\">\n<p class=\"eg-eyb\" style=\"margin-bottom:10px\">Coach's tip<\/p>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px;margin:0\"><strong style=\"color:#fff\">Use the traffic light.<\/strong> Rate your pain during training on a scale of 0 to 10. Up to 2 is fine. From 3 to 5 is okay, as long as it isn't worse the next morning. At 6 or higher, choose a lighter variation.<\/p>\n<\/div>\n<h2 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:clamp(30px,4vw,40px);line-height:1.05;color:#fff;margin:56px 0 18px;font-weight:400;letter-spacing:.02em\">When to see your GP first?<\/h2>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">Contact your GP or physiotherapist if:<\/p>\n<ul style=\"list-style:disc;padding-left:22px;margin:0 0 22px\">\n<li style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.7;color:#cfcfcf;margin-bottom:8px\">the pain radiates to your leg, with tingling or loss of strength<\/li>\n<li style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.7;color:#cfcfcf;margin-bottom:8px\">the pain started after a fall or accident<\/li>\n<li style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.7;color:#cfcfcf;margin-bottom:8px\">you also have a fever, are losing weight for no clear reason, or the pain keeps getting worse<\/li>\n<\/ul>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">Do you have trouble passing urine or controlling your bowels, or numbness around your buttocks? Contact your GP immediately.<\/p>\n<h2 style=\"font-family:var(--eg-h);text-transform:uppercase;font-size:clamp(30px,4vw,40px);line-height:1.05;color:#fff;margin:56px 0 18px;font-weight:400;letter-spacing:.02em\">How we do it at Exclusive Gym<\/h2>\n<p style=\"font-size:clamp(17px,0.4vw + 15px,18px);line-height:1.75;color:#cfcfcf;margin:0 0 18px\">In our quiet private studio, we first look at how you move and what your back can handle. Then we build up step by step. We work together with specialists such as doctors, physiotherapists and other practitioners. Already being treated? Then we tailor your training to their advice. Read more about <a style=\"color:var(--eg-acc);text-decoration:underline;text-underline-offset:3px\" href=\"\/en\/klachtgericht-trainen\/\">training with pain<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><br \/>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:30px;--awb-padding-bottom:0px;--awb-padding-left:30px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-3\"><div class=\"eg-x\">\n<div class=\"eg-cta eg-cta--plain\">\n<div class=\"eg-cta__in\">\n<p class=\"eg-eyb\">Training with pain<\/p>\n<h2 class=\"eg-h2\">Trust <em>your back again?<\/em><\/h2>\n<p class=\"eg-lead\">In our private studio we build up your training safely. Book an intake via WhatsApp.<\/p>\n<div class=\"eg-btns\"><a class=\"eg-btn\" href=\"https:\/\/wa.me\/31686864060?text=Hi!%20I%20have%20back%20pain%20and%20would%20like%20to%20train%20safely.%20Can%20we%20book%20an%20intake%3F\" target=\"_blank\" rel=\"noopener\">Book your intake<\/a><a class=\"eg-btn eg-btn--ghost\" href=\"\/en\/insights\/\">All Insights<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><br \/>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-4 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:30px;--awb-padding-bottom:0px;--awb-padding-left:30px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-4\"><div class=\"eg-x\">\n<p class=\"eg-eyb\">Keep reading<\/p>\n<h2 class=\"eg-h2\">More <em>Insights<\/em><\/h2>\n<div class=\"eg-grid3\">\n<div class=\"eg-tile\">\n<p class=\"eg-tile__n\" style=\"text-transform:uppercase\">Training<\/p>\n<h3><a href=\"\/en\/insights\/hoe-vind-ik-een-goede-personal-trainer\/\" style=\"text-decoration:none;color:inherit\">How do I find a good personal trainer?<\/a><\/h3>\n<p>What to look for when choosing a coach.<\/p>\n<p style=\"margin:auto 0 0;padding-top:0\"><a class=\"eg-soon\" href=\"\/en\/insights\/hoe-vind-ik-een-goede-personal-trainer\/\" style=\"color:var(--eg-acc);text-decoration:none\">Read the article<\/a><\/p>\n<\/div>\n<div class=\"eg-tile\">\n<p class=\"eg-tile__n\" style=\"text-transform:uppercase\">HYROX<\/p>\n<h3><a href=\"\/en\/insights\/eerste-hyrox-12-weken\/\" style=\"text-decoration:none;color:inherit\">Your first HYROX in 12 weeks<\/a><\/h3>\n<p>How to prepare for your first race.<\/p>\n<p style=\"margin:auto 0 0;padding-top:0\"><a class=\"eg-soon\" href=\"\/en\/insights\/eerste-hyrox-12-weken\/\" style=\"color:var(--eg-acc);text-decoration:none\">Read the article<\/a><\/p>\n<\/div>\n<div class=\"eg-tile\">\n<p class=\"eg-tile__n\" style=\"text-transform:uppercase\">Knowledge base<\/p>\n<h3><a href=\"\/en\/insights\/\" style=\"text-decoration:none;color:inherit\">All topics<\/a><\/h3>\n<p>Training, pain, HYROX and lifestyle at a glance.<\/p>\n<p style=\"margin:auto 0 0;padding-top:0\"><a class=\"eg-soon\" href=\"\/en\/insights\/\" style=\"color:var(--eg-acc);text-decoration:none\">Go to Exclusive Insights<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":974,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"100-width.php","meta":{"footnotes":""},"class_list":["post-1026","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainen met rugklachten: wat wel en niet | Exclusive Gym<\/title>\n<meta name=\"description\" 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