Home TherapiesPhysical therapy Back training – tips for a strong back

Back training – tips for a strong back

by Josephine Andrews
Published: Last Updated on 384 views

With regular back training (back exercises, spinal exercises) the strength and mobility of the back can be maintained and improved and the back muscles can be strengthened. With the help of various back exercises, incorrect posture and back pain can be avoided or reduced. Read everything you need to know about back training, how you can strengthen your back with various exercises and what the possible risks of training are.

What is back training?

Strong and healthy back muscles are important for an upright posture. It supports the torso and relieves the spine and intervertebral discs. Active back training includes various exercises to strengthen the back muscles and to relieve and prevent back pain . Complex and diverse exercises make sense here: The back muscles are made up of around 150 large and small muscles that are symmetrically connected by numerous ligaments and tendons. All of these muscles should be exercised equally.

When do you do back training?

Back training is useful for the prevention of back problems and diseases as well as for the rehabilitation of spinal column syndromes such as herniated discs, poor posture and after operations. The goals are to optimize the strength and condition of the back muscles, to increase coordination and to improve body awareness, so that it is possible to behave in a way that is easy on the back in everyday life.

The musculature of the spine is divided into three areas: an upper, a middle and a deep layer. The innermost layer, the deep or autochthonous muscles, is crucial for a healthy and pain-free back.

What do you do with back training?

With an individually adapted back training, you can train your back not only in an orthopedic practice or clinic, but also in the gym or at home. There are different exercises that can be used to achieve different goals.

For example, you can use mobilization exercises to train and improve the mobility of your back and joints. The exercises activate the production of synovial fluid (important for smooth joint movements) and stimulate the joint metabolism. A simple mobilization exercise for the shoulders, for example, is shoulder circles, with particular emphasis on pulling the shoulders back and down. Mobilization exercises can also be carried out to warm up at the beginning of the training session or as a relaxation break (e.g. at work).

Stretching exercises are also suitable for warming up: This relaxes the back and abdominal muscles and keeps them flexible.

Other exercises you can do while training your back include coordination exercises and exercises to improve posture control. With targeted strengthening exercises, the various back and abdominal muscles can be strengthened so that they can provide better support for the back.

In addition to exercises for back training without equipment, such as the shoulder circles mentioned above, there are also exercises in which aids and equipment such as exercise balls, rubber bands, dumbbells or a rowing machine are used.

Rotating, balancing and vibration exercises are good for deep muscle training because these muscles do not respond adequately to normal strength training . A simple exercise is, for example, the one-legged stand – on solid ground or – for advanced users – on a balance cushion.

Tip: An experienced therapist or sports doctor can help you create an individually tailored training plan.

What are the risks of back training?

Exercises such as back training usually do not involve any risks – provided they are performed cleanly and correctly. Otherwise, injuries may result. Therefore, let a doctor or physiotherapist guide you in the beginning when training. The specialist can also tell you, for example, whether you should avoid certain exercises due to previous illnesses.

What do I have to consider when doing back training?

The most important thing is the regularity and proper execution of the exercises.

Back problems such as pain and tension are a common problem during pregnancy: as the belly grows, the body’s center of gravity shifts forward, which puts a strain on the back. With the right back training, the discomfort can be alleviated. However, pregnant women should discuss the training with a doctor or physiotherapist beforehand.

Recent operations, serious cardiovascular diseases, acute herniated discs and malformations of the spine require special care in spinal exercises: exercises for the back may not be carried out at all or only to a limited extent. Patients should therefore always discuss back training with their doctor first. If you feel unsafe about your back workout or the workout is causing you pain, you should talk to your doctor or physical therapist.

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