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 relieve and prevent back pain.
When to do back training?
Back training is useful both for the prevention of back complaints 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, to increase coordination and to improve body awareness so that back-friendly behavior is possible in everyday life.
What do you do during back training?
With customized 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.
A simple mobilization exercise for the shoulders, for example, is shoulder circling, with particular emphasis on pulling the shoulders back down. Mobilization exercises can also be performed as a warm-up at the beginning of the workout or as a relaxation break (for example, at work).
Stretching exercises are also suitable for warming up: Back and abdominal muscles are kept relaxed and flexible.
In addition to exercises for back training without equipment, such as the above-mentioned shoulder circling, there are also exercises that use aids and equipment such as an exercise ball, elastic band, dumbbells or a rowing machine.
Tip: An experienced therapist or sports physician can help you create an individually suitable training plan.
What are the risks of back training?
What do I need to keep in mind when training my back?
Above all, regularity and proper execution of the exercises are important.
Back complaints such as pain and tension are a common problem during pregnancy: the growing belly shifts the body’s center of gravity forward, which puts strain on the back. With the right back training, the complaints can often be alleviated. However, pregnant women should discuss the training with a doctor or physiotherapist beforehand.