Build back muscles
Back pain is a widespread disease. Around 70 percent of the German population experiences at least one episode of pain in their life.
The cause is rarely due to an orthopedic disease. Often, muscle tension or an incorrect load on the spine are to blame for the back pain. The most effective remedy for this type of back pain is to have well-developed back muscles.
The advanced training can take place at home without equipment, but also in a fitness studio or during physiotherapy.
For back training, the Stabilization and less the strength stand in the foreground. That means that rather with more repetitions with less weight should be trained.
However, weights and equipment are not absolutely necessary to build up the back muscles. So can simple exercises at home too be performed.
Alternatively, the back muscles can also be built up with various sports. That would be a good example of this Backstroke. Here the muscles are strengthened in a particularly gentle way.
What muscle groups are there?
For effective training to build up the Back muscles is at least a superficial knowledge of that Anatomy of the back important.
One differentiates fundamentally two major muscle types on the back, namely muscles that we can actively move and muscles that we unconsciously use. The second group is known as autochthonous muscles. It sits deep in the back in close proximity to the spine.
The autochthonous muscles are particularly important for the upright gait as well as a straight upper body posture. Depending on the seat, function, size and appearance, the individual autochthonous muscles still have proper names, which are, however, irrelevant for the layman. Since the deep back muscles especially for that Attitude important is this is also trained with little weight but a lot of repetitions. Strengthen as well Endurance sports with back participation how hike and swim the autochthonous back muscles.
Especially for back pain it is important this To train postural muscles around the back in addition stability to give. Often, however, no attention is paid to training the deep back muscles because they cannot be seen from the outside. Thus, no visible results are achieved, which quickly demotivates the trainee.
In addition to the deep back muscles, there are of course also superficial. These are generally better known because they are easily visible from the outside. The superficial back muscles can be contracted at will and are responsible for moving the back, as well as for the upper extremities and the head.
Of the largest muscle by area of the human body is the so-called Latissimus dorsi muscle. It is often referred to as the "apron muscle" because it is responsible for all movements that are necessary to tie an apron on your back.
Another great representative of the superficial back muscles is the Trapezius muscle. This muscle sits superficially on the neck and shoulder region and also ensures the movement of these joints. Of course, there are other muscles from the group of superficial back muscles, such as auxiliary breathing muscles or muscles that move the shoulder blades. However, these are not particularly important for back training. When training the superficial back muscles rather the opposite is true than with the deep one. Here should be compared with higher weights and fewer repetitions be trained.
Building the back muscles through equipment training
An effective back training to build up the back muscles can be done with or without equipment. Different training approaches are in the foreground.
Exercising without equipment is primarily about stabilizing the back muscles. If you train with equipment, the back muscles are strengthened and can exert more strength.
Below are some exercises with equipment that can be performed in any gym or with some physical therapists.
In the beginning it is important to get advice from trained staff. It makes sense to have a training plan at least at the beginning that you can use as a guide. This is important in order to avoid both overloading the back muscles and insufficient strain on the muscles.
A good exercise to train the lower back muscles is hyperextension workout. Stable lower back muscles are particularly important when it comes to avoiding slipped discs and back pain.
In hyperextension, you lie on a device at an angle of approximately 40 degrees, with only your legs and hips resting on the device. The upper body can move freely. Now cross your arms in front of your upper body and slowly lower it down. It is important to make sure that the upper body is under tension. Then you lift your upper body back to the starting position. For beginners, this exercise can be very difficult at first, so only a few repetitions can be achieved per set. This is normal because the lower back muscles are only slightly stressed in everyday life. However, successes can be achieved quickly with regular training.
Another back exercise that is also suitable for beginners is rowing on the rope pull. You sit in an upright position at a machine and grasp a handle with both hands on which weights hang over a rope. Then you pull the handle calmly and in a coordinated manner towards your chest. You should make sure that your back stays straight even under strain. This exercise mainly trains the upper back muscles and shoulder muscles.
The classic back exercises with equipment also include the pull-up, the deadlift and the latissimus pull. However, these exercises are more for advanced athletes and should only be tackled after a few weeks of rehabilitation training.
Are you interested in this topic? Read detailed information about this under: Back training with equipment
Back muscles exercises at home
Building up the back muscles is particularly important to prevent back pain. It is not necessary to spend money on a gym or a physiotherapist. There are many different exercises that can be easily done at home and without equipment. Most of the time, all you need is a mat and a chair.
It makes the most sense to find out about various exercises for the back muscles on the Internet. This way you can be sure that you will find exactly the exercises that suit you best. Here are some simple exercises recommended for beginners.
Find out how you can train your back without any sports equipment:
Back training without equipment - These exercises should be known to you
At the Back training it's all about stability and less about strength. That's why they should Exercises with more repetitions and therefor less weight be performed.
At the Training without equipment will that own body weight used for training.
A easy exercise is the Forearm support. You lie down on your stomach and then support yourself with both forearms. You should also lift your legs on your toes. Now it is important to maintain tension and not let your core sag. This posture should then be held for about 30 seconds.
A further exercise is the so-called "Superman" which is also called Hyperextension referred to as. To do this, you also lie flat on your stomach and lift your arms and legs without supporting yourself. So only your stomach and chest should touch the floor. This position should be now Held for 30 seconds become.
Exercising at home doesn't mean that you have to give up weights. Many households have light dumbbells that can be used for exercises. Additionally can other items serve as weight. For example, one works well Box of water bottles. This is easy to grip and the weight can be changed at will, depending on how many full water bottles are in the box. However you should be careful with heavy weights especially if you are a beginner. In this case it is Probability of injury if it is not carried out properly or Overconfidence increased.
In addition, the back muscles at home can easily with other utensils such as Ropes or towels being constructed. A Sample exercise works as follows: You sit on the floor and put the towel around both feet and then take the ends firmly in both hands. Now try your feet with the legs almost fully extended To pull the towel towards the body. You can decide how intense the exercise should be. Hold this state for up to 30 seconds and then relax. It is most effective when the exercise is done 2 to 3 times in a row.
Which sports are suitable for building up the back muscles?
A very useful strategy to fight back pain is this Back muscles with exercise to build up naturally.
Sports like hike or swim also offer a good change from one-sided back training in the gym. Which Suitable for sports now about his Build back muscles?
It is particularly important that the sport does not aggravate or relocate the problems. Therefore, sports should be chosen that include the Do not put excessive strain on your back, him but yet claim. The swimming and hiking examples mentioned above meet this criterion. In addition, swimming is very gentle on the joints and can therefore be tried out at an advanced age without any problems.
Also To dance can be recommended to older patients, as this is an additional benefit Posture and coordination be trained.
Sports such as yoga or Tai chi. Benefits of yoga are next to that Strengthening the postural muscles a simultaneous Relaxation. This is important because back pain is often due to tension in the back muscles. However, the objection here is that certain postures in Yoga and Taiji healthy joints and a Basic fitness presuppose. Accordingly, these two sports are only conditionally recommended into old age.
One last very useful sport is that physiotherapy or treatment with a physiotherapist. The physiotherapists are trained in back pain patients and know the best exercises and methods to deal with the pain. In addition, the training can be planned and carried out very individually depending on the type and location of the complaints.
How long does it take to build up the back muscles?
Most people start one Back training to build up their back muscles Prevent back pain. Even if you already have back pain, back training is the method of choice to combat it. However, it is obvious that back pain does not immediately go away after a single exercise.
It should be a regular part of everyday life will build his back muscles to effectively eliminate back pain. But how long does it takeuntil your own Back muscles sufficient strengthened is?
Many people ask themselves this question because it can often be frustrating not to have any successes even after 2 or 3 weeks of intensive training. However, this question cannot be answered simply because many factors must be taken into account.
That's how you build muscle mass decreases with increasing age on. Accordingly, it takes longer to build up the back muscles. Likewise are Frequency and intensity important components for healthy back muscles.
Basically, it can be said that the time until the desired result is very individual and difficult to predict. Some sufferers report one Back pain relief already after 3-4 weeks. It has happened to others 2 months and others still complain of pain even after several months. In summary, everyone has to find out for themselves how long it takes to build up their back muscles.
Build back muscles after a herniated disc
Patients often shy away from back training after a herniated disc because they are afraid that the stress could cause the event to repeat itself.
However, this is exactly the wrong approach. Well-built back muscles are important to stabilize the spine. This combats pain after a herniated disc and reduces the chance of another herniated disc. It is therefore important not to take excessive care of yourself by sitting or lying down a lot. The aim should be to build up the back muscles without putting too much strain on the spine. Physiotherapy for a herniated disc is particularly recommended, as the muscles of the back can be trained in a targeted manner and under supervision. The physiotherapist is trained to gently build up the back muscles with various gymnastic exercises.
In any case, professional help should be sought. Otherwise, incorrect training, for example excessive stress, can lead to consequential damage to the intervertebral discs. In addition, a lot of physical activity can have a positive effect on back pain. Even in old age, patients can still go swimming or hiking. Both sports are particularly suitable as they are gentle on the joints but still strengthen the back muscles.
Read more on the topic Exercise after and after a herniated disc