Your questions - our answers

Here, you can get the answers to our most frequently asked questions. If you don't find a suitable answer here, please send us an e-mail and we will try to assist you as soon as possible.


  • When will I receive my certificate of completion?

    We will send you a certificate of completion via e-mail once you have successfully completed your training program. You will then need  to send this certificate to your health insurance company, along with the invoice for the Challenge, in order to receive your money back in full or in part.

  • What do I have to do for the certificate of completion?

    In order to receive the certificate of completion, you should actively participate in your challenge. Regular participation is a prerequisite on the part of the health insurance companies.


  • Which health insurance companies cover the costs of the training?

    All german statutory and company health insurance companies. The only private health insurance company is the INTER Versicherung - All other privat companies are unfortunately not included.

    You can ask your insurance company directly whether they cover the costs in full or in part. If you name our course ID KU-BE-LTR7XF for the prevention course 'Online Program: Rücken Fit Challenge', it should be able to give you more direct information.

    You can find an overview of all affiliated health insurance companies here and also on the website of the Zentrale Prüfstelle Prävention (ZPP).

  • How high is the participation of the health insurance companies?

    The participation of german heath insurances is usually between 70 and 100%. The hotline of your insurance company will also tell you exactly how much. Simply enter our course KU-BE-LTR7XF for the prevention course 'Online Programme: Back Fit Challenge' and you should receive a direct answer.


  • How often should I train per week?

    The best would be daily, of course. For lasting success, we recommend training 3 to 4 times a week. However, in order to get your certificate of participation, you are only required to train twice a week.


  • Do I have a personal contact person for my training?

    Yes, Ramin will answer any questions you may have about the individual workouts and their execution. There is also a forum, provided in the training area, where you can ask questions and receive an answer as soon as possible. 

  • If I can't take part in the training for more than 2 weeks, what should I do?

    If you have to pause for more than 2 weeks, you can send us an email via the contact form under the tab 'Your Account' <- 'Pause your training' in the training area. Please let us know the date when you want to start again.

  • What happens if I get sick during the training or go on holiday?

    The training can be paused at any time for up to 2 weeks (maximum). No training units will be lost. The training is then extended for the length of break taken.

    To do this, you have to log in to the training area and enter the break time under 'Your Account' under 'Pause Training'.

  • If I have pain when I exercise, what should I do?

    Try the easy option first, if there is one. However, if the pain still occurs, skip the exercise completely and consult your doctor if necessary.

  • Which tools do I need for the training?

    The exercises are designed so that you do not need any special tools. However, for some exercises you will need a stick (broom handle or something  similar with a length of about 150cm) or a chair. Otherwise, a soft surface such as a yoga mat or a folded towel for the head is recommended.


  • How do I find out about new training sessions?

    You have the options of being reminded about your training in regular intervals and/or at fixed times.

    Your reminder can either be received via e-mail or text message.  To do this, you must login to the training area and click on the button 'Your Account' and then select the item 'Training reminder'.

  • Can I also train offline?

    You can select individual or all exercises from your training plan, save them as PDF files and then print them out.

    All selected exercises will be printed with instructions and photos.

    All you have to do is click on the link 'Create offline training plan' under your training plan.

  • Can we also train as a team?

    Yes, of course! After all, it's more fun when you take on a challenge as a group. We will support you. In the training area you will find a forum where you can register your team and exchange information.


  • Is there an english speaking hotline?

    Yes, the Back Fit Challenge team can be reached daily from 8 am to 8 pm and are happy to help you with any questions about training and the website. Hotline: +4930 397 967 171 at local rates.


  • Why are the training videos not displayed correctly?

    If the training videos are not displayed correctly, we recommend that you check your Internet speed. Your internet download should be able to reach at least 8 Mbps.

  • Why can't I answer the self-test questions on my phone browser?

    Unfortunately, the internet browser pre-installed on many Android mobile phones (e.g. Samsung) cannot properly present the whole Back Fit Challenge.

    Please use a common browser on your smartphone, such as Google Chrome or Firefox.

  • What technical requirements should my computer meet?

    The most important requirements include a stable internet connection with 8 Mbps and a computer that doesn’t exceed 5-years old.

    The Back Fit Challenge works on all browsers as long as the last update is not older than one year. HTML5 must be supported for the player to work.

  • Is there a technical contact person?

    Yes, if you have questions regarding the settings or problems with the website and the videos, we are happy to help you. There is also a forum, provided in the training area, where you can ask questions directly to the technical support or contact Niels:


  • Can I do the self-test again during the training?

    Yes, but the test will have no effect on your current training plan.

  • I have regular back pain. Can I participate in the Challenge?

    The training program is designed to reduce back problems. As long as you don't have more serious back injuries, the program will be very suitable for you. In addition, the exercises are created so that they put as little strain on the back as possible. However, if you still find that you are experiencing problems during a particular exercise, you can choose the easier option.

  • I suffer from recurring neck problems. Is the Back Fit Challenge right for me?

    In most cases, neck problems are created as a result of faulty body posture or movement deficits. Back Fit Challenge addresses these exact causes in order to eliminate your recurring neck problems in the long run.

  • Contraindication - What should I pay attention to before starting?

    For obvious reasons, we cannot check whether or not each user has specific medical reasons that should exclude him or her from some or all of the training exercises.

    Your participation is at your own risk.

    If one of the following conditions exists, an agreement and/or clarification with a family doctor or specialist is absolutely necessary prior to starting the Challenge:

    -condition after a past heart attack or stroke

    -constriction of the coronary arteries (so-called coronary heart disease)

    -certain forms of cardiac dysrhythmia

    -blood pressure systolic above 160 mmHg and/or diastolic above 95 mmHg

    -diabetes mellitus type I and II

    -condition in case of acute or postoperative herniated disc

    -tumour diseases 

    Participation is excluded for persons with musculoskeletal disorders requiring treatment

    This enumeration does not claim to be complete!

  • I’ve had a slipped disc in the past. Can I still participate in the Challenge?

    In general, a herniated disc is not a criterion that will exclude from the Challenge.  However, in the acute phase (the first 6 weeks), participation in the Challenge is only recommended with the explicit consent of a physician.

  • Which age group is the Challenge most suitable for?

    All age groups can participate in the Challenge. We attach great importance to the fact that the training and use of the website can be easily tackled and performed by older students. For this reason, the Bundesverband Initiative 50Plus (Federal Association Initiative 50Plus) has given us a consumer recommendation.

  • I have a diagnosis: scoliosis, disc bulge etc. My doctor told me to do more sports. Can i do the Challenge?

    If your doctor has advised you to do sports, Back Fit Challenge is very well suited for your diagnosis, as it specifically selects exercises that strengthen and mobilize the back without putting too much strain on it. However, please consult with your doctor to confirm that the program is suitable for your symptoms.

  • I have already tried physiotherapy treatment for my back problems. However, this has not helped me. Will the Back Fit Challenge help?

    Most often, physiotherapists will use different approaches than those implemented in the Back Fit Challenge. Therefore it is very possible that our exercises, which are based on your specific weaknesses, can be of help to you. It is definitely worth a try!