Fields of application

The motives for back training are very diverse. The largest field of application is rehabilitation and the treatment of existing back pain. Since a well/enoughly trained muscle corset in the area of the trunk muscles has a positive influence on the passive structures (bones and ligaments), back training is useful for everyone.

The second spectrum of back training includes compensatory back training. In many sports there is a one-sided strain on the muscles (kickback sports, soccer, etc). This promotes the development of a muscular imbalance between the abdomen and back muscles, but also within the muscles.

Adequate back training helps to compensate for this one-sided strain. Another field is back training for aesthetic reasons. If the training takes place within an appropriate framework and scope, the same prophylactic functions are fulfilled, only the motivation for the training is different.

The back musculature

The back muscles are part of the support and holding muscles. It is responsible for walking upright and for lifting objects, i.e. for everyday movements. Therefore, the training of this muscle group is especially important for the general well-being. Since the back muscles are not individual muscles but groups of muscles, back training should be designed accordingly. The training of the back muscles should also be done therapeutically for chronic back pain.

Description of the back training

The back muscles are divided into several sections, depending on their function. When training the back muscles, a distinction is made between two areas of the back, the lower back muscles and the upper back muscles. Both areas should be trained equally hard.

One of the best known back exercises for the lower back is cross lifting. In addition, the entire body is strengthened and the neck also benefits from this exercise. This exercise can mainly be done in the gym, unless you own a barbell at home.

A correct execution is essential for this exercise. To build up muscles in the upper back, the pull-ups are suitable. For this exercise you need a stable barbell.In order to train different areas of the upper back, you can use the many variations of this exercise.

Different grip types and grip widths allow a varied muscle building training. Since this exercise is performed directly with your full body weight, this exercise for beginners is only possible with the help of a knee rest on the machine. A good exercise for beginners, on the other hand, is the lat pull to the chest, because the back can be trained isolated and the weight can be adjusted flexibly.

Rowing is another effective form of exercise for building up muscles in the back. This exercise mainly trains the deeper lying muscles of the back and is also very suitable for beginners. As already mentioned at the beginning, back training together with abdominal muscle training has a number of health effects.

In order to achieve these effects, however, some basic rules must be observed when performing the exercise. The movements during training should always be performed functionally. This means that the execution of movements is similar to that of a conventional, everyday movement.

This could be, for example, lifting a water box. The cross lifting exercise aims to learn how to lift objects in a correct and healthy way. In addition, care should be taken to ensure that all muscle groups of the back muscles are integrated into the back training.

To avoid mistakes, a certain knowledge of back training is necessary. Those who lack this knowledge should definitely seek professional advice. Below are some exercises (only a small selection). The exercises always result from the direction of movement of the respective musculature.