Rückenprobleme ausschließlich im hohen Alter? – Warum viele junge Männer bereits daran leiden und was man dagegen tun kann

„Pass auf deine Haltung auf, sonst bekommst du später Probleme, wenn du älter bist!“, „Du musst was für deinen Rücken tun, bevor es zu spät ist!“ – diese oder ähnliche Sätze bekommt man oft zu hören im Laufe des Erwachsenwerdens. Doch was genau bedeutet dies für uns und was ist dran an der Aussage: Im Alter leiden wir an Rückenproblemen, wenn wir nicht entsprechend vorsorgen?!

 

Mythos „Rückenprobleme plagen uns nur, wenn wir älter werden!“

Mit der Zeit des Erwachsenwerdens und gerade im Arbeitsalttag strapazieren und belasten wir täglich unseren Rücken über Jahre hinweg. Dadurch ziehen wir hauptsächlich die Wirbel, Bänder und Bandscheiben in Mitleidenschaft, sodass die Rückenprobleme im hohen Alter vorprogrammiert sind. Richtig? Falsch! Genau diese These ist ein großer Irrtum.

Grundsätzlich kann man sagen, dass unser Rücken in der Tat unter dem schweren Alltag des Arbeitens leidet. Doch man kann keine globale Aussage darüber treffen, dass nur ein bestimmter Typ Mensch davon betroffen ist. Tatsächlich kann jeder davon betroffen sein, ob jung oder alt!

Tatsächlich haben jüngste Zahlen der Krankenkassen ergeben, dass rund 60% der Patienten die an Rückenbeschwerden leiden zwischen 14 – 29 Jahren sind. Davon ist ein Großteil der männlichen Bevölkerung betroffen. Doch woran liegt das?

 

Warum leiden so viel junge Männer an Rückenproblemen?

Tatsächlich liegt es nicht an der jahrelangen Belastung, sondern eher an der heutigen Gesellschaft und Lebensweise, die wir haben. Täglich sitzen wir für lange Zeit im Büro vor dem Rechner, kommen wir einmal zuhause an, geht es dort gleich weiter, sei es auf der Couch oder vor dem privaten PC. Grundsätzlich kann man sagen, dass die Gesellschaft sich dahingehend geändert hat, dass wir viel mehr Tätigkeiten im Sitzen durchführen. Doch das ist entgegen unserem Naturell! Der menschliche Körper ist so konzipiert, dass wir in dauerhafter Bewegung aussetzen können, was dazu führt, dass die Muskeln, Bänder und Sehnen wachsen und aktiv bleiben (1). Selbst die Krankenkassen melden sich immer mehr zu Wort und möchten die Gesellschaft darüber aufklären, dass langes Sitzen gesundheitsschädigend für uns ist (2)! Doch warum genau ist das Sitzen so ungesund?

Der Grund warum insbesondere junge Männer häufig an Rückenproblemen leiden ist das lange Sitzen und oftmals ein falsches Training.

Der gravierende Unterschied zum Stehen ist, der ausgeübte Druck auf die Wirbel, und Bandscheiben, wenn wir sitzen. Dieser kann zu langzeitlichen Schäden führen und uns bereits im jungen Alter schon die Probleme bereiten, die wir eigentlich nur als Alterskrankheit kennen.

Weitere Gründe für häufige Rückenbeschwerden sind:

  • Verspannungen
  • Muskuläre Dysbalancen
  • Schwache Rückenmuskulatur
  • Fehlbildung der Wirbelsäule
  • Falsches Training und Überbelastung der Rückenmuskulatur

 

Was können wir dagegen tun?

Grundsätzlich kann man sagen, dass die wirksamste Methode um Rückenschmerzen vorzubeugen ein gesundes und gezieltes Training zum Stärken der Muskulatur ist. Sportarten wie Schwimmen, der Besuch im Fitnessstudio oder sogar regelmäßiges Joggen stärken den Rücken schon von Grund auf. Bereits die kleinste Bewegung hilft unserem Körper bereits den Wirbel- und Bandscheibendruck zu entspannen. So reicht bereits eine Stunde regelmäßigen Sports aus um den Arbeitsalltag am PC auszugleichen (3). Doch warum sind auch hauptsächlich wir Männer betroffen?

Viele von uns gehen zwar regelmäßig ins Fitnessstudio um den Körper zu stählern, doch trotz massiver Muskulatur leiden viele an Schmerzen im Rückenbereich! Das große Problem daran ist die Trainingsweise. Wir lieben es die Eisen zu schwingen insbesondere, wenn der Raum auch noch mit anderen Personen gefüllt ist, kann man schon einmal das ein oder andere Kilo mehr drauf packen! Das geht vielleicht noch, wenn man jünger ist, doch je älter wir werden, umso weniger verzeiht uns unser Körper eine unsaubere Trainingsausführung, geschweige denn eine zu große und falsche Belastung des Rückens. Dies heißt nicht, dass wir jetzt nicht mehr Trainieren sollen, je älter wir werden, im Gegenteil! Haben wir einmal das 20. Lebensjahr überschritten, so ist es gerade dann sehr wichtig für uns den richtigen Sport zu machen um noch lange Zeit fit zu bleiben und den perfekten Ausgleich zu dem Arbeitsalltag zu schaffen!

 

Doch wie können wir gezielt und richtig unseren Rücken trainieren?

Wir wären nicht hier, wenn wir euch an dieser Stelle nicht auch die wichtigsten Trainingseinheiten für eine gesunde Rückenmuskulatur zeigen würden! Ein Wort vorweg: Es ist wichtig, insbesondere im zunehmenden Alter die Übungen korrekt und sauber auszuführen um nicht gegenteilige Wirkung zu erzielen. Ebenso kann man auch mit dem gezielten Training auf lange sich den Testosteronhaushalt erhöhen, was ebenfalls beim Älterwerden die nötige Energie liefert um lange fit und agil zu bleiben!

Mit richtigem Training können wir gezielt die Muskulatur im Rücken aufbauen und somit Probleme langfristig vorbeugen.

Die nachfolgenden Übungen sind so konzipiert, dass die kompletten Rückenpartien abgedeckt, ausreichend für eine gesunde Haltung und einen stabilen Rücken mobilisiert werden. Zusätzliche Übungen für kleinere Bereich des Rücken-, Schulter- und Nackenbereichs können individuell hinzugefügt und adaptiert werden.

 

Haupttrainingseinheiten für einen gesunden Rücken

Fangen wir mit den Hauptrückenübungen und gehen vom Großen zum Kleinen.

1. T-Bar oder Rudermaschine (Trapezmuskel)

Der Trapzemuskel wird in der Regel mit Hilfe der T-Bar, Rudermaschine oder auch Langhantel im nicht geführten Zustand trainiert. Es ist wohl die effektivste Übung für den Rücken und trainiert fast den kompletten Rückenbereich.

Haltung und Ausführung: Begebe dich in ein Hohlkreuz mit angewinkelten Knien. Strecke den Oberkörper nach vorne und stabilisiere diese Haltung! Beim Durchführen der Übung ist es wichtig den Körper in dieser Position zu halten und nur die Arme an den Oberkörper heranzuführen. Ein enger Griff der Hantelstange sorgt für die gewünschte Reizung des Trapezmuskels.

 

2. Roman Chair (Rückenstrecker/unterer Rücken)

Primär wird mit dem Rückenstrecker der untere Rückenbereich, die Gesäßmuskeln und sowie der Beinbizeps trainiert. Dies ist besonders wichtig um eine gerade und aufrecht Körperhaltung aufzubauen.

Haltung und Ausführung: Es gibt verschiedene Arten der Ausführung aber bei jeder sind zwei grundlegenden Dinge zu beachten! Die Füße müssen einen festen Stand in der Vorrichtung haben und die Hüfte muss frei beweglich sein, denn diese dient hier als Drehpunkt. Die Arme können auf der Brust abgelegt werden, so kann man auch noch zusätzlich mit einem Gewicht trainieren oder sie können einfach hinter dem Kopf verschränkt werden. Durch die Verschränkung hinter dem Kopf sorgen wir automatisch für eine gerade Linie des Oberkörpers. Wichtig ist jedoch, dass wir das Kinn und den Nacken nicht nach vorne ausrichten, sondern nach hinten anlegen um eine gerade Linie für die Wirbelsäule zu bilden.

Haben wir einmal die richtige Position eingenommen, senken wir den Oberkörper langsam nach unten bis wir ungefähr einen 90° Winkel bilden und anschließend richten wir uns langsam wieder nach oben auf.

 

3. Latmaschine/Latziehen (Latissimus)

Durch das Latziehen bauen wir primär den Latissimusmuskel auf, welcher insbesondere für die seitliche Rücken- und Schulterstabilität verantwortlich ist.

Haltung und Ausführung: Ausgehend einer aufrechten (senkrechten) Sitzposition vor der Maschine greifen wir die Stange soweit außen wie nur möglich. Wichtig ist, um den Latissimus richtig zu reizen, dass wir die Stange mehr als schulterbreit greifen. Mit aufgerichtetem Oberkörper führen wir die Stange nun langsam zur Brust heran und zurück. Es ist darauf zu achten, dass wir mit dem richtigen Gewicht trainieren, damit wir nicht in eine Buckelhaltung verfallen!

 

4. Seitliches Kurzhantelheben (Trapezmuskel)

Die T-Bar oder Langhantel ist nicht die einzige Variante den Trapezmuskel effektiv zu trainieren. Ebenfalls bieten sich das Training mit den Kurzhanteln an um den Bereich des Rückens zu stärken. Durch das seitliche Freiheben der Hanteln wird der Muskel ebenso effektiv gefordert wie bei der Langhantel. Zusätzlich werden die hinteren Schultermuskeln gleichermaßen beansprucht.

Haltung und Ausführung: Wieder mal begeben wir uns in die hockte Haltung mit durchgestrecktem Hohlkreuz. Nun greifen wir die Hanteln, welche vor uns auf dem Boden liegen und heben sie mit gestrecktem Arm nach außen weg. Am höchsten Punkt angekommen, halten wir diese für einige Sekunden um den Effekt zu verstärken und lassen sie langsam wieder ab. Wichtig ist es, dass richtige Gewicht zu verwenden, selbst wenn es nur ein kleines ist. Diese Übung wird gerne unterschätzt und ist bereits mit wenigen Kilos schon hoch effektiv!

 

5. Beckenhebung mit oder ohne Gewicht (Rückenstrecker)

Um den unteren Rücken sowie den Gesäßmuskel und den Beinbizeps auch ohne den Roman Chair zu trainieren, kann diese Übung auch im Liegen mit oder ohne Zusatzgewicht durchführen.

Haltung und Ausführung: Zunächst legt man sich flach auf den Rücken und richtet die Beine auf, so, dass man einen 90° Winkel bildet. Die Füße sollten nicht breiter als die Hüfte stehen. Nun drückt man das Becken nach oben bis sich der Druck auf dem unteren Rücken aufbaut und man eine gerade Linie der Wirbelsäule bildet. Wieder hält man die erreiche Position für wenige Sekunden und senkt das Gesäß langsam wieder ab.

Benutzt man ein zusätzliches Gewicht in Form von einer Hantel oder Gewichtscheibe, so legt man dieses auf den unteren Bauch/Gesäß ab, um dort den Effekt im unteren Rücken zu verstärken.

 

6. Kurzhantelrudern (Latissimus)

Zu guter Letzt haben wir noch das einarmige Kurzhantelrudern als Alternative für den Latzug. Mit dieser Übung trainieren wir ebenfalls den Latissimus und zusätzlich noch Teile der Schulter und des Bizepses.

Haltung und Ausführung: Wir stützen uns mit einer Hand und dem gleichseitigen Knie auf der Bank ab und bringen den Rücken in eine nahezu waagrechte Position. Nun greifen wir die Hantel die vor uns liegt mit gestrecktem Arm und drücken das andere Bein gerade durch. Nun wird der Arm mit der Hantel an den Oberkörper herangesogen, bis wir diesen überschreiten und das Schulterblatt an hinterster Position angelangt ist. Wiedermals wird die Position für einige Sekunden gehalten und anschließend wieder langsam abgelassen.

 

Wichtig für einen gesunden Rücken!

Alle die genannten Übungen sind ausreichend für eine gute Muskulatur aufbauen zu können für einen gesunden Rücken. Wichtig und darauf muss zwingend geachtet werden, ist eine saubere Ausführung! Lieber mit dem Gewicht ein wenig runtergehen und dafür richtig Trainieren. Ihr braucht euch nicht im Fitnessstudio gegenüber anderen beweisen, wir trainieren für eine langfristige Gesundheit und für uns selbst! Dies vergessen leider viele unter uns Männern, insbesondere die jüngere Generation.

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