Synonyms in the broadest sense
Back training, back muscle training
Function
The long back muscles act as an opponent of the straight abdominal muscles and thus take over the stretching of the spine. Especially in the area of the lumbar spine, back pain often occurs due to tension of the muscles. A well-trained back extensor musculature and healthy mobility in this area can prevent back pain. The latissimus (Musculus latissimus dorsi) and the large round muscle (Musculus teres major) assume the function of pulling a weight against the body (latissimus pull) or lifting the body upwards (pull-ups).
Development of the back muscles
Back pain is a widespread disease. Approximately 70 percent of the population experiences at least one painful episode in their lives, with orthopedic disorders rarely being the cause. A typical example would be a herniated disc.
Often, muscle tension or an incorrect loading of the spine are the triggering causes of back pain. Especially in the area of fitness and health, the training of the back muscles should therefore be in the foreground in order to compensate for possible deficits or prevent degradation due to lack of movement. The most effective remedy against this type of back pain is a well-built back musculature.
The build-up training can be done at home without equipment, but also in a gym or during physiotherapy.
- Occurrence of pain in the upper back, middle back or lower back
- Possible causes, symptoms and diagnosis
Back training should focus on stabilization rather than strength. This means that the training should be done with more repetitions and less weight load.
Equipment training: In the gym, individual muscles can be specifically trained on the equipment. In doing so, attention should be paid to an appropriate weight load in order to achieve a good training effect on the one hand and to avoid injuries on the other hand. Examples of exercises on machines are explained below.
Exercises without machines: For effective training of the back muscles, weights and machines are not necessarily required. Simple exercises can also be done at home at any time. Sports: Alternatively, strengthening the back muscles can be integrated into the practice of various sports.
A good example of this is swimming, which is very gentle on the joints and therefore also allows people with previous orthopedic illnesses to train. Other ways to build up the back muscles gently are hiking, dancing, aqua gymnastics, cycling, cross-country skiing, etc. However, there are also heavy-duty sports that can be harmful to the back.
These include tennis, volleyball and handball. All in all, there are many different options for building up the back muscles, which allow for individual training. Which way is the right one, everyone must decide for himself.
A training of the back musculature may not be missing in any training plan and should be done alternately with the abdominal muscles. Since this muscle group consists of a multitude of muscles, the training should be designed accordingly complex. In the following, you will find information about individual muscles and the corresponding exercise forms.
Further back exercises on the machine can be found under: Back Exercises.
- Latissimus (M. latissimus dorsi)Latissimus pullcordClimbing pullcordsBack insulator
- Latissimus extract
- Pull-ups
- Back insulator
- Large round muscle (M. teres major) | Small round muscle (M. teres minor)Back insulatorLatissimus pull
- Back insulator
- Latissimus extract
- Trapezius muscle (M. trapezius)Shoulder liftBack insulator
- Shoulder Lift
- Back insulator
- Diamond muscle (M. rhomboideus) Shoulder lifting
- Shoulder Lift
- Long back muscles (M. errector spinae)Hyperextension
- Hyperextension
- Latissimus extract
- Pull-ups
- Back insulator
- Back insulator
- Latissimus extract
- Shoulder Lift
- Back insulator
- Shoulder Lift
- Hyperextension
An important measure for the prevention of back pain is the build-up of the back muscles. There are many different exercises that can easily be done at home in everyday life and without equipment.Most of the time, all you need is a mat and a chair.
Depending on your individual needs, it makes sense to inform yourself on the Internet about various exercises for the back muscles. This way you can be sure that you will find exactly the exercises that best suit your own goals. In the following some simple exercises are recommended for beginners.
It is important to note that building up the back muscles is mainly about stability and less about strength. When training without equipment, the own body weight is used as weight. You can find more exercises for muscle building under: Strengthening of the back musculature
- Forearm support: In this exercise you lie on your stomach and then support yourself with both forearms.
At the same time, the legs are lifted from the pad, standing on the toes. Make sure that the center of the body is in a constant line with the legs. This position should be maintained for about 30 seconds.
- Superman: To do this, you also lie flat on your stomach and now lift your arms and legs without supporting yourself, so that only your stomach and chest touch the floor.
This position should also be held for 30 seconds.
- Lifting the fuselage: When lifting the torso, one lies down on the ground with the stomach and lifts the upper body and legs. This tension should be maintained as long as possible and leads to a stabilization of the torso and back muscles.
- Bridge: This is done by lying on your back, adjusting your legs and lifting your bottom and upper body from the floor so that it forms a continuous line with your thighs. Meanwhile the arms remain flat on the floor.
This position should be held for 15 seconds and repeated five times.
Stretching causes relaxation and better blood circulation of the back muscles and, if done regularly and carefully, can effectively prevent back pain. It is important to give the muscles enough time to relax. Whether it is better to stretch before or after the workout is being discussed, so it should be up to each individual.
Stretching the neck muscles can be done easily while sitting. To do this, sit upright and let your head hang forward on your chest. The position should be comfortable and you should not forcefully try to press your chin onto your chest.
To stretch the lumbar muscles, it is best to lie on your back and pull your bent legs towards your upper body. This position should ideally be held for 30 seconds and then slowly released. This leads to a relaxation of the musculature. There are a number of possible stretching exercises for the back muscles that can be researched on the Internet. Stretching exercises and stretching for sore muscles
