{"id":3315,"date":"2026-02-16T12:47:20","date_gmt":"2026-02-16T10:47:20","guid":{"rendered":"http:\/\/localhost:10154\/?p=3315"},"modified":"2026-02-16T18:52:48","modified_gmt":"2026-02-16T16:52:48","slug":"chronische-rugpijn-hoe-je-weer-pijnvrij-kunt-bewegen","status":"publish","type":"post","link":"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/chronische-rugpijn-hoe-je-weer-pijnvrij-kunt-bewegen\/","title":{"rendered":"Chronische rugpijn: hoe je weer pijnvrij kunt bewegen"},"content":{"rendered":"<section class=\"text-block block background background-light-gray\" id=\"\">\n    <div class=\"grid-container\">\n        <div class=\"grid-x grid-margin-x grid-margin-y\">\n\n            \n                <div class=\"large-10 cell\">\n                    \n\n                                            <p data-start=\"290\" data-end=\"515\"><strong>Je voelt het al weken of maanden: die zeurende rugpijn in je onder- of bovenrug. Soms lijkt het even mee te vallen, maar na een tijdje zit je weer met diezelfde klachten. Bukken, tillen, zitten of zelfs liggen kan lastig zijn.<\/strong><\/p>\n<p data-start=\"517\" data-end=\"701\"><strong>Rugpijn wat lang blijft kan vervelend zijn, maar met de juiste begeleiding en aanpak is herstel mogelijk. Bij FYSIOPLAN helpen we je stap voor stap om weer sterker en pijnvrij te bewegen.<\/strong><\/p>\n                                                        <\/div>\n\n            \n        <\/div>\n    <\/div>\n<\/section>\n\n\n   \n        <section class=\"text-and-media-block block background background-light-gray\" id=\"\">\n        <div class=\"grid-container\">\n   \n        <div class=\"grid-x align-center align-middle grid-margin-y\">\n            <div class=\"large-5  cell\">\n\n                   <!-- IMAGE -->\n            \n                        <div class=\"imagecontainer  cover\">\n                           \n                                                                    <div class=\"shape shape1 h-right background-light-gray\" ><\/div>\n                                    <div class=\"shape shape2 h-right background-light-gray\"><\/div>\n                                    <div class=\"shape shape3 h-right background-light-gray\"><\/div>\n                                                                <img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-behandeling.jpg\" class=\"\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-behandeling.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-behandeling-540x720.jpg 540w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-behandeling-9x12.jpg 9w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/>                                                    <\/div>\n                        \n            <\/div>\n            <div class=\"large-5 large-offset-1 cell\">\n                                \n                                                    <h2 class=\"h2 lbm\">What is going on?<\/h2>\n                                \n                                    <div class=\"last-child-nbm\">\n\n                        <p data-start=\"826\" data-end=\"1036\">Bij lage rugpijn is het vaak niet precies duidelijk waar de pijn vandaan komt. Meestal is er geen ernstige onderliggende aandoening. Vaak ontstaat lage rugpijn door een combinatie van factoren, zoals:<\/p>\n<ul data-start=\"1038\" data-end=\"1414\">\n<li data-start=\"1038\" data-end=\"1131\">\n<p data-start=\"1040\" data-end=\"1131\"><strong data-start=\"1040\" data-end=\"1071\">Spier- en peesvermoeidheid:<\/strong> door eerdere episoden van rugpijn of langdurige belasting<\/p>\n<\/li>\n<li data-start=\"1132\" data-end=\"1218\">\n<p data-start=\"1134\" data-end=\"1218\"><strong data-start=\"1134\" data-end=\"1168\">Leefstijl- en pati\u00ebntfactoren:<\/strong> overgewicht, roken, slechte algemene gezondheid<\/p>\n<\/li>\n<li data-start=\"1219\" data-end=\"1298\">\n<p data-start=\"1221\" data-end=\"1298\"><strong data-start=\"1221\" data-end=\"1248\">Psychische factoren:<\/strong> stress, depressieve gevoelens of bewegingsangst<\/p>\n<\/li>\n<li data-start=\"1299\" data-end=\"1414\">\n<p data-start=\"1301\" data-end=\"1414\"><strong data-start=\"1301\" data-end=\"1331\">Werkgerelateerde factoren:<\/strong> zware fysieke arbeid, hoge mentale belasting, monotone taken of weinig autonomie<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1416\" data-end=\"1564\">\ud83d\udca1 Wist je dat chronische lage rugpijn tot de meest voorkomende klachten in de praktijk behoort? Bij <a href=\"http:\/\/fysioplan.nl\/en\/\">FYSIOPLAN<\/a> zien we dit dagelijks terug.<\/p>\n<p data-start=\"1566\" data-end=\"1757\">Merk je dat je pijn langer aanhoudt of twijfel je over je herstel?<\/p>\n<p>Maak dan eenvoudig via de knop hieronder je afspraak, dan kijken we samen hoe we jouw herstel vorm kunnen geven.<\/p>\n                    <\/div>\n                \n                \n    <a class=\"button nbm ltm pink\" href=\"https:\/\/flux.healthcare\/schedule\/fysioplan\/flex?appointment_type=&#038;location=&#038;user=\" target=\"_self\">Maak eenvoudig je afspraak<\/a>\n\n\n            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n   \n        <section class=\"text-and-media-block block background background-light-gray\" id=\"\">\n        <div class=\"grid-container\">\n   \n        <div class=\"grid-x align-center align-middle grid-margin-y\">\n            <div class=\"large-5 large-order-2 large-offset-2  cell\">\n\n                   <!-- IMAGE -->\n            \n                        <div class=\"imagecontainer  cover\">\n                           \n                                                                    <div class=\"shape shape1 h-right background-light-gray\" ><\/div>\n                                    <div class=\"shape shape2 h-right background-light-gray\"><\/div>\n                                    <div class=\"shape shape3 h-right background-light-gray\"><\/div>\n                                                                <img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-7.jpg\" class=\"\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-7.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-7-540x720.jpg 540w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/rug-7-9x12.jpg 9w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/>                                                    <\/div>\n                        \n            <\/div>\n            <div class=\"large-5 large-order-1 cell\">\n                                \n                                                    <h2 class=\"h2 lbm\">What can we do about it?<\/h2>\n                                \n                                    <div class=\"last-child-nbm\">\n\n                        <p data-start=\"1797\" data-end=\"1893\">Chronische rugpijn verdwijnt meestal niet vanzelf, maar een actieve aanpak helpt vaak w\u00e9l.<\/p>\n<p data-start=\"1895\" data-end=\"1940\"><strong data-start=\"1899\" data-end=\"1938\">1. Blijf actief binnen je pijngrens<\/strong><\/p>\n<p data-start=\"1941\" data-end=\"2131\">Volledige bedrust vertraagt het herstel. Kies voor beweging die je pijn niet verergert: wandelen, zwemmen of fietsen helpen je rugspieren soepel te houden en de doorbloeding te verbeteren.<\/p>\n<p data-start=\"2133\" data-end=\"2168\"><strong data-start=\"2137\" data-end=\"2166\">2. Gerichte fysiotherapie<\/strong><\/p>\n<p data-start=\"2169\" data-end=\"2293\">Onze therapeuten onderzoeken <strong data-start=\"2198\" data-end=\"2234\">waarom de rugpijn blijft bestaan<\/strong> en stellen samen met jou een persoonlijk plan op. Dit kan bestaan uit:<\/p>\n<ul data-start=\"2295\" data-end=\"2488\">\n<li data-start=\"2295\" data-end=\"2357\">\n<p data-start=\"2297\" data-end=\"2357\">Kracht, mobiliteit en stabiliteitsoefeningen voor rug, buik en heupen<\/p>\n<\/li>\n<li data-start=\"2358\" data-end=\"2426\">\n<p data-start=\"2360\" data-end=\"2426\">Hands-on therapie (massage, dry needling)<\/p>\n<\/li>\n<li data-start=\"2427\" data-end=\"2488\">\n<p data-start=\"2429\" data-end=\"2488\">Advies over werkbelasting en dagelijkse beweging<\/p>\n<\/li>\n<li data-start=\"2427\" data-end=\"2488\">Coaching op leefstijlfactoren zoals slaap- en stressmanagement<\/li>\n<\/ul>\n<p data-start=\"2650\" data-end=\"2697\"><strong data-start=\"2654\" data-end=\"2695\">3. Doorbreek het terugkerende patroon<\/strong><\/p>\n<p data-start=\"2698\" data-end=\"2880\">Veel mensen ervaren een cirkel van pijn, compensatie en spanning. Onze therapeuten helpen je stap voor stap de belastbaarheid van je rug te verbeteren en terugval te voorkomen.<\/p>\n                    <\/div>\n                \n                \n            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n   \n        <section class=\"text-and-media-block block background background-light-gray\" id=\"\">\n        <div class=\"grid-container\">\n   \n        <div class=\"grid-x align-center align-middle grid-margin-y\">\n            <div class=\"large-5  cell\">\n\n                   <!-- IMAGE -->\n            \n                        <div class=\"imagecontainer  cover\">\n                           \n                                                                    <div class=\"shape shape1 h-right background-light-gray\" ><\/div>\n                                    <div class=\"shape shape2 h-right background-light-gray\"><\/div>\n                                    <div class=\"shape shape3 h-right background-light-gray\"><\/div>\n                                                                <img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/bovenrug-oefening.jpg\" class=\"\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/bovenrug-oefening.jpg 683w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/bovenrug-oefening-480x720.jpg 480w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/02\/bovenrug-oefening-8x12.jpg 8w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/>                                                    <\/div>\n                        \n            <\/div>\n            <div class=\"large-5 large-offset-1 cell\">\n                                \n                                                    <h2 class=\"h2 lbm\">How long will it take? <\/h2>\n                                \n                                    <div class=\"last-child-nbm\">\n\n                        <p data-start=\"263\" data-end=\"439\">Hoe snel je herstelt van lage rugpijn verschilt per persoon. Dingen zoals eerdere rugklachten, stress, werkdruk en hoe je met de pijn omgaat, spelen allemaal mee.<\/p>\n<p data-start=\"439\" data-end=\"469\"><strong data-start=\"443\" data-end=\"467\">Fase 1: Eerste weken<\/strong><\/p>\n<ul data-start=\"470\" data-end=\"699\">\n<li data-start=\"470\" data-end=\"536\">\n<p data-start=\"472\" data-end=\"536\">Vaak merk je al een beetje verschil in pijn en bewegelijkheid.<\/p>\n<\/li>\n<li data-start=\"537\" data-end=\"645\">\n<p data-start=\"539\" data-end=\"645\">Blijf bewegen binnen wat gaat, ook al doet het soms een beetje pijn. Te veel rust vertraagt het herstel.<\/p>\n<\/li>\n<li data-start=\"646\" data-end=\"699\">\n<p data-start=\"648\" data-end=\"699\">Doe lichte rekoefeningen en beweeg je rug soepel.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"701\" data-end=\"733\"><strong data-start=\"705\" data-end=\"731\">Fase 2: 4 tot 12 weken<\/strong><\/p>\n<ul data-start=\"734\" data-end=\"979\">\n<li data-start=\"734\" data-end=\"835\">\n<p data-start=\"736\" data-end=\"835\">Met gerichte oefeningen en eventueel begeleiding van de fysiotherapeut voel je echte vooruitgang.<\/p>\n<\/li>\n<li data-start=\"836\" data-end=\"887\">\n<p data-start=\"838\" data-end=\"887\">Bouw dagelijkse activiteiten stap voor stap op.<\/p>\n<\/li>\n<li data-start=\"888\" data-end=\"979\">\n<p data-start=\"890\" data-end=\"979\">Leer weer vertrouwen in je rug door kleine, uitdagende bewegingen rustig toe te voegen.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"981\" data-end=\"1011\"><strong data-start=\"985\" data-end=\"1009\">Fase 3: Na 3 maanden<\/strong><\/p>\n<ul data-start=\"1012\" data-end=\"1142\">\n<li data-start=\"1012\" data-end=\"1087\">\n<p data-start=\"1014\" data-end=\"1087\">Soms duurt herstel langer, vooral bij terugkerende pijn of veel stress.<\/p>\n<\/li>\n<li data-start=\"1088\" data-end=\"1142\">\n<p data-start=\"1090\" data-end=\"1142\">Blijf oefenen en bewegen om terugval te voorkomen.<\/p>\n<\/li>\n<\/ul>\n<p>Heb je het idee dat jouw herstel stagneert en kan je je niet bedenken waarom? Bekijk dan <a href=\"https:\/\/www.instagram.com\/p\/DNhpgdRxM73\/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA==\">deze Instagram-post!<\/a><\/p>\n<p data-start=\"1582\" data-end=\"1736\">\ud83d\udca1 <strong data-start=\"1585\" data-end=\"1593\">Tip:<\/strong> met de juiste begeleiding en een persoonlijk plan voel je vaak binnen 3 maanden verschil. En je hebt minder kans dat de pijn weer terugkomt.<\/p>\n                    <\/div>\n                \n                \n            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n   \n        <section class=\"text-and-media-block block background background-white\" id=\"\">\n        <div class=\"grid-container\">\n   \n        <div class=\"grid-x align-center align-middle grid-margin-y\">\n            <div class=\"large-5  cell\">\n\n                   <!-- IMAGE -->\n            \n                        <div class=\"imagecontainer  cover\">\n                           \n                                                                    <div class=\"shape shape1 h-right background-white\" ><\/div>\n                                    <div class=\"shape shape2 h-right background-white\"><\/div>\n                                    <div class=\"shape shape3 h-right background-white\"><\/div>\n                                                                <img loading=\"lazy\" decoding=\"async\" width=\"940\" height=\"788\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Foto-promo-insta3.png\" class=\"\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Foto-promo-insta3.png 940w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Foto-promo-insta3-859x720.png 859w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Foto-promo-insta3-768x644.png 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Foto-promo-insta3-14x12.png 14w\" sizes=\"auto, (max-width: 940px) 100vw, 940px\" \/>                                                    <\/div>\n                        \n            <\/div>\n            <div class=\"large-5 large-offset-1 cell\">\n                                \n                                                    <h2 class=\"h3 lbm\">Wil je meer tips, oefeningen of hulp bij jouw klachten?<\/h2>\n                                \n                                    <div class=\"last-child-nbm\">\n\n                        <p>Volg ons op Instagram voor de nieuwste inzichten, inspiratie en praktische adviezen<\/p>\n                    <\/div>\n                \n                \n    <a class=\"button nbm ltm pink\" href=\"https:\/\/www.instagram.com\/fysioplan\/\" target=\"_blank\">\ud83d\udc49 @fysioplan<\/a>\n\n\n            <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n  <section class=\"grid-block block\" id=\"\">\n    <div class=\"grid-container\">\n\n        <div class=\"grid-x grid-margin-x\">\n            <div class=\"large-6 cell\">\n                                \n\n            <\/div>\n            <div class=\"auto cell\"><\/div>\n            <div class=\"shrink text-right\">\n            \n            <\/div>\n        <\/div>\n\n\n            <!-- POST -->\n                        \n            <!-- DISPLAY ALL -->\n                                                  \n                                    <div class=\"grid-x grid-margin-x\">\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/goed-voorbereid-naar-de-fysio-in-9-stappen\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"864\" height=\"1080\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/12\/Ontwerp-zonder-titel-864x1080.png\" class=\"image wp-post-image\" alt=\"9 stappen v\u00f3\u00f3r je naar de fysio gaat e-book\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/12\/Ontwerp-zonder-titel-864x1080.png 864w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/12\/Ontwerp-zonder-titel-576x720.png 576w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/12\/Ontwerp-zonder-titel-768x960.png 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/12\/Ontwerp-zonder-titel-10x12.png 10w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/12\/Ontwerp-zonder-titel.png 1080w\" sizes=\"auto, (max-width: 864px) 100vw, 864px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">Goed voorbereid naar de fysio in 9 stappen<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">13 February 2026<\/p>\n                    <p>In dit e-book ontdek je de 9 stappen die je eerst kunt zetten om je klachten te begrijpen, onnodige behandelingen<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">13 February 2026<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/schouderpijn\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/foto-begin-nick.jpg\" class=\"image wp-post-image\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/foto-begin-nick.jpg 1024w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/foto-begin-nick-768x512.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/foto-begin-nick-18x12.jpg 18w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">Schouderpijn bij elke simpele beweging? Dit is waarom het niet overgaat<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">22 January 2026<\/p>\n                    <p>Je tilt iets uit de kast, draait je om in bed of probeert je jas aan te trekken\u2026 en daar<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">22 January 2026<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/fysioplan-fundamentals-groepstraining\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"1395\" height=\"1080\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Leshawn-corrigeert-1-1395x1080.jpg\" class=\"image wp-post-image\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Leshawn-corrigeert-1-1395x1080.jpg 1395w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Leshawn-corrigeert-1-930x720.jpg 930w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Leshawn-corrigeert-1-768x595.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Leshawn-corrigeert-1-1536x1189.jpg 1536w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Leshawn-corrigeert-1-2048x1585.jpg 2048w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2026\/01\/Leshawn-corrigeert-1-16x12.jpg 16w\" sizes=\"auto, (max-width: 1395px) 100vw, 1395px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">FYSIOPLAN FUNDAMENTALS GROEPSTRAINING<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">12 January 2026<\/p>\n                    <p>FYSIOPLAN FUNDAMENTALS GROEPSTRAINING<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">12 January 2026<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/acute-nekpijn-fysiotherapie\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"1497\" height=\"1080\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/Nekpijn-foto-1-1497x1080.jpg\" class=\"image wp-post-image\" alt=\"fysiotherapeut onderzoekt nek bij acute nekpijn\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/Nekpijn-foto-1-1497x1080.jpg 1497w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/Nekpijn-foto-1-998x720.jpg 998w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/Nekpijn-foto-1-768x554.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/Nekpijn-foto-1-1536x1108.jpg 1536w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/Nekpijn-foto-1-2048x1478.jpg 2048w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/Nekpijn-foto-1-18x12.jpg 18w\" sizes=\"auto, (max-width: 1497px) 100vw, 1497px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">Een plots stijve nek, elke draai doet pijn. Herkenbaar?<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">31 October 2025<\/p>\n                    <p>Je wordt wakker met een stijve nek en draaien of opzij kijken doet direct pijn. Of je hebt de hele<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">31 October 2025<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/acute-lage-rugpijn-fysiotherapie-snel-herstel-met-de-juiste-aanpak\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"1080\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-720x1080.jpg\" class=\"image wp-post-image\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-720x1080.jpg 720w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-480x720.jpg 480w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-768x1152.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-1024x1536.jpg 1024w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-1365x2048.jpg 1365w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-8x12.jpg 8w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2025\/10\/beginfoto-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">Acute lage rugpijn (spit)? Fysiotherapie helpt bij snel herstel<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">9 October 2025<\/p>\n                    <p>Je bukt om je schoenen aan te trekken en ineens schiet er een felle pijn door je onderrug. Even rechtop<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">9 October 2025<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/hardlopen-nn-marathon-marathon-rotterdam-hardlooptraining\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"971\" height=\"1080\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/05\/RMCF8523-original-scaled-e1721314902332-971x1080.jpeg\" class=\"image wp-post-image\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/05\/RMCF8523-original-scaled-e1721314902332-971x1080.jpeg 971w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/05\/RMCF8523-original-scaled-e1721314902332-647x720.jpeg 647w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/05\/RMCF8523-original-scaled-e1721314902332-768x854.jpeg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/05\/RMCF8523-original-scaled-e1721314902332-1381x1536.jpeg 1381w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/05\/RMCF8523-original-scaled-e1721314902332.jpeg 1706w\" sizes=\"auto, (max-width: 971px) 100vw, 971px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">Running and physiotherapy: get the most out of your training<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">23 July 2025<\/p>\n                    <p>The NN Rotterdam Marathon 2025 is behind us, and the whole city is caught up in the familiar running fever. But how\u2026<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">23 July 2025<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/shin-splints-hardlopen\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"1153\" height=\"1080\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/12\/IMG_0401-1153x1080.jpg\" class=\"image wp-post-image\" alt=\"Hardloper stretcht kuit en onderbeen \u2013 oefeningen ter preventie van shin splints\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/12\/IMG_0401-1153x1080.jpg 1153w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/12\/IMG_0401-768x720.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/12\/IMG_0401-1536x1439.jpg 1536w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/12\/IMG_0401-13x12.jpg 13w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/12\/IMG_0401.jpg 2048w\" sizes=\"auto, (max-width: 1153px) 100vw, 1153px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">Shin splints? Zo kom je weer pijnvrij aan hardlopen toe<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">12 December 2024<\/p>\n                    <p>Shin splints. De ergernis van vele beginnende hardlopers, maar ook van lopers die halverwege hun voorbereiding zitten voor hun eerste<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">12 December 2024<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                                    <!-- POST -->\n                            <div class=\"large-12 cell\">\n                                \n\n\n<a class=\"card card-list card-post nbm\" href=\"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/lopersknie-fysiotherapie\/\">\n            <!-- LIST -->\n        <div class=\"grid-x\">\n            <div class=\"small-4 large-3 cell\">\n                <div class=\"imagecontainer\">\n                                        <img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"976\" src=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/11\/YA-en-Mark-lachend-1920x976.jpg\" class=\"image wp-post-image\" alt=\"\" srcset=\"https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/11\/YA-en-Mark-lachend-1920x976.jpg 1920w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/11\/YA-en-Mark-lachend-1280x651.jpg 1280w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/11\/YA-en-Mark-lachend-768x391.jpg 768w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/11\/YA-en-Mark-lachend-1536x781.jpg 1536w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/11\/YA-en-Mark-lachend-2048x1041.jpg 2048w, https:\/\/fysioplan.nl\/wp-content\/uploads\/2024\/11\/YA-en-Mark-lachend-18x9.jpg 18w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/>                                    <\/div>\n            <\/div>\n            <div class=\"small-7 large-4 small-offset-1 cell\">\n                <div class=\"card-section\">\n                    <h3 class=\"h5\">Lopersknie fysiotherapie \u2013 stap voor stap naar een pijnvrije knie<\/h3>\n                    <p class=\"small uppercasen hide-for-large\">11 November 2024<\/p>\n                    <p>Je bent net lekker op dreef met je hardlooptraining. De kilometers gaan beter, het tempo voelt goed\u2026 en dan komt<\/p>\n                    <div class=\"button hollow hide-for-large\">Lees meer -><\/div>\n\n                <\/div>\n            <\/div>\n            <div class=\"auto cell text-center show-for-large\">\n                <div class=\"card-section\">\n                    <p class=\"small uppercase\">11 November 2024<\/p>\n                <\/div>\n            <\/div>\n            <div class=\"shrink cell show-for-large\">\n                <div class=\"card-section\">\n                    <div class=\"button hollow\">Lees meer -><\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n<\/a>\n\n                            <\/div>\n                                            <\/div>\n                                            <\/div>\n                <\/section>\n\n<section class=\"cta-block block background background-pink\" id=\"\">\n    <div class=\"step step1 v-bottom-from background-pink\"><\/div>\n    <div class=\"step step2 v-bottom-from background-pink\"><\/div>\n    <div class=\"step step3 v-bottom-from background-pink\"><\/div>\n    <div class=\"step step4 v-bottom-from background-pink\"><\/div>\n\n    <div class=\"grid-container\">\n        <div class=\"grid-x grid-margin-x align-center\">\n            <div class=\"large-8 cell text-center\">\n                                                    <p class=\"elbm h1 large\">Want to make an appointment?<\/p>\n                                                                <div class=\"flex flex-col lg-flex-row gap-2 items-center justify-center\">\n                  \n    <a class=\"button nbm nbm real-white\" href=\"https:\/\/flux.healthcare\/schedule\/fysioplan\/flex?appointment_type=&#038;location=&#038;user=\" target=\"_self\">Maak hier je afspraak<\/a>\n\n\n    <a class=\"button nbm nbm real-white\" href=\"https:\/\/api.whatsapp.com\/send\/?phone=31651513197&#038;text&#038;type=phone_number&#038;app_absent=0\" target=\"_self\">Stuur ons een bericht<\/a>\n\n                <\/div>\n\t\t\t\t\n\t\t\t\t\t \t\t\t\t\t    <p class=\"tm\">Message us before 2:00 PM and get an appointment the same day!<\/p>\n\t\t\t\t                <\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n <section class=\"faq-block block  background background-dark-gray\" id=\"\">\n\n\n   <div class=\"grid-container\">\n\n      <div class=\"grid-x grid-margin-x\">\n      <div class=\"cell large-6 large-order-2\">\n\n   <h2 class=\"h3 lbm marginleft\">Veelgestelde <br>vragen bij <br>schouderklachten<\/h2>\n\n<\/div>\n         <div class=\"large-6 cell large-order-1\">\n                                <ul class=\"accordion accordion-faq elbm\" data-accordion data-allow-all-closed=\"true\" data-multi-expand=\"false\">\n                                    <li class=\"accordion-item\" data-accordion-item>\n                        <a href=\"#\" class=\"accordion-title\">\n                            <div class=\"grid-x\">\n                                <div class=\"large-10 cell\">\n                                                                            <p class=\"bold nbm\">Kan mijn rug ooit pijnvrij worden? <\/p>\n                                                                    <\/div>\n                            <\/div>\n                        <\/a>\n                      \n                        <div class=\"accordion-content\" data-tab-content>\n                                                             <div class=\"opacity-50 last-child-nbm\">\n\n                                    Veel mensen denken dat rugpijn altijd blijft. Vaak lukt het om de pijn flink te verminderen en beter te bewegen, zeker met de juiste oefeningen en begeleiding. Volledig pijnvrij kan soms een uitdaging zijn, maar je leert w\u00e9l hoe je je rug sterk en soepel houdt.                                 <\/div>\n                       \n                                                    <\/div>\n                    <\/li>\n                                    <li class=\"accordion-item\" data-accordion-item>\n                        <a href=\"#\" class=\"accordion-title\">\n                            <div class=\"grid-x\">\n                                <div class=\"large-10 cell\">\n                                                                            <p class=\"bold nbm\">Wat kan ik zelf doen om mijn rugpijn te verminderen?<\/p>\n                                                                    <\/div>\n                            <\/div>\n                        <\/a>\n                      \n                        <div class=\"accordion-content\" data-tab-content>\n                                                             <div class=\"opacity-50 last-child-nbm\">\n\n                                    Blijven bewegen is de sleutel. Lichte oefeningen, rekken, stabiliteitsoefeningen en stapsgewijze opbouw van dagelijkse activiteiten helpen je rug sterker te maken. Ook letten op stress en werkbelasting speelt mee.                                 <\/div>\n                       \n                                                    <\/div>\n                    <\/li>\n                                    <li class=\"accordion-item\" data-accordion-item>\n                        <a href=\"#\" class=\"accordion-title\">\n                            <div class=\"grid-x\">\n                                <div class=\"large-10 cell\">\n                                                                            <p class=\"bold nbm\">Moet ik juist rust nemen of juist blijven bewegen?<\/p>\n                                                                    <\/div>\n                            <\/div>\n                        <\/a>\n                      \n                        <div class=\"accordion-content\" data-tab-content>\n                                                             <div class=\"opacity-50 last-child-nbm\">\n\n                                    Te veel bedrust werkt juist tegen herstel. Bewegen binnen je pijngrens is veilig en helpt je rug sterker te worden. Je leert stap voor stap je activiteiten uit te breiden.                                 <\/div>\n                       \n                                                    <\/div>\n                    <\/li>\n                                    <li class=\"accordion-item\" data-accordion-item>\n                        <a href=\"#\" class=\"accordion-title\">\n                            <div class=\"grid-x\">\n                                <div class=\"large-10 cell\">\n                                                                            <p class=\"bold nbm\">Wat veroorzaakt chronische rugpijn?<\/p>\n                                                                    <\/div>\n                            <\/div>\n                        <\/a>\n                      \n                        <div class=\"accordion-content\" data-tab-content>\n                                                             <div class=\"opacity-50 last-child-nbm\">\n\n                                    Chronische lage rugpijn ontstaat meestal door een combinatie van factoren, denk aan: eerdere rugklachten, spanning in de spieren, stress, werkbelasting, overgewicht\/roken. Vaak is er geen sprake van een ernstige afwijking.                                 <\/div>\n                       \n                                                    <\/div>\n                    <\/li>\n                                    <li class=\"accordion-item\" data-accordion-item>\n                        <a href=\"#\" class=\"accordion-title\">\n                            <div class=\"grid-x\">\n                                <div class=\"large-10 cell\">\n                                                                            <p class=\"bold nbm\">Wanneer moet ik naar de fysiotherapeut?<\/p>\n                                                                    <\/div>\n                            <\/div>\n                        <\/a>\n                      \n                        <div class=\"accordion-content\" data-tab-content>\n                                                             <div class=\"opacity-50 last-child-nbm\">\n\n                                    Als de pijn al weken aanhoudt, je dagelijkse activiteiten beperkt worden of je angstig wordt om te bewegen, is het verstandig om hulp te zoeken. Een fysiotherapeut kan je een persoonlijk plan geven om sterker en pijnvrij te bewegen.                                 <\/div>\n                       \n                                                    <\/div>\n                    <\/li>\n                                <\/ul>\n                                                   <div class=\"textcontent opacity-50 last-child-nbm\">\n                  <p>Is your question not listed? Feel free to <a href=\"http:\/\/fysioplan.nl\/en\/contact\/\">contact<\/a> us.<\/p>\n<p>For more information about our pricing, click <a href=\"http:\/\/fysioplan.nl\/en\/tarieven\/\">here<\/a>.<\/p>\n               <\/div>\n                     <\/div>\n     \n\n      <\/div>\n   <\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":19,"featured_media":3683,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[10],"class_list":["post-3315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fysioplan-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chronische rugpijn: hoe je weer pijnvrij kunt bewegen - FYSIOPLAN<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fysioplan.nl\/en\/fysioplan-tips\/chronische-rugpijn-hoe-je-weer-pijnvrij-kunt-bewegen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chronische rugpijn: hoe je weer pijnvrij kunt bewegen - 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