Back training

Valeria Dahm is a freelance writer in the medical department. She studied medicine at the Technical University of Munich. It is particularly important to her to give the curious reader an insight into the exciting subject area of ​​medicine and at the same time to maintain the content.

More about the experts All content is checked by medical journalists.

Regular back training (back exercises, spinal exercises) can maintain and improve the strength and mobility of the back and strengthen the back muscles. With the help of various back exercises, bad 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 possible risks the training involves.

What is back training?

Strong and healthy back muscles are important for an upright posture. It supports the trunk and thus 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 varied exercises are useful 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 trained equally.

When do you do back training?

Back training is useful both for the prevention of back problems and diseases and for rehabilitation in the case of spinal syndromes such as herniated discs, poor posture and after operations. The goals are to optimize the strength and condition of the back muscles, increase coordination and improve body awareness so that back-friendly behavior is possible in everyday life.

The muscles of the spine are 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 individually tailored 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 is, for example, shoulder circles, with particular emphasis on pulling the shoulders back and down. Mobilization exercises can also be performed to warm up at the beginning of training or as a relaxation break (e.g. at work).

Stretching exercises are also suitable for warming up: this keeps the back and abdominal muscles relaxed and flexible.

Other exercises that you can do while exercising include coordination exercises and exercises to improve posture control. With specific strengthening exercises, the various back and abdominal muscles can be strengthened so that they can give the back better support.

In addition to exercises for back training without equipment, such as the shoulder circles mentioned above, there are also exercises that use aids and equipment such as an exercise ball, elastic band, dumbbells or a rowing machine.

Rotation and balance exercises and vibrations are good for training the deep muscles, as these muscles do not respond adequately to normal strength training. A simple exercise is, for example, the one-legged stance - on firm 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 those used in back training usually pose no risks - provided they are done cleanly and correctly. Failure to do so could result in injury. Therefore, let a doctor or physiotherapist guide you during training at the beginning. The specialist can also tell you, for example, whether you should avoid certain exercises due to previous illnesses.

What do I have to consider during back training?

Above all, the regularity and proper execution of the exercises are important.

Back complaints such as pain and tension are a common problem during pregnancy: As the stomach grows, the body's center of gravity shifts forward, which puts a strain on the back. The symptoms can be alleviated with the right back training. Pregnant women should discuss the training with a doctor or physiotherapist beforehand.

Recent operations, severe cardiovascular diseases, acute herniated discs and malformations of the spine require special care when doing spinal exercises: exercises for the back may then not be performed at all or only to a limited extent. Patients should therefore always discuss back training with their doctor first. If you feel unsure about your back workout, or if the workout is causing you pain, you should speak to your doctor or physical therapist.

Tags:  home remedies news parasites