Strengthening the back muscles


There are different ways to strengthen the back and the back muscles. On the one hand, you can do specific exercises to get a stronger back. On the other hand, various sports are also suitable for making the back muscles stronger.

Almost everywhere (whether in the office, in front of the TV or outdoors) you can do something for your back.

Read more about this: Back training

If you are interested in how you can train your back with equipment, please also read: Back training with equipment

Sports for strengthening the back muscles

To go biking

To the sportsthat are good for your back, cycling also counts. It belongs to the Endurance sportsthat strengthen the back and at the same time protect the joints. However, you should have made the right settings on the saddle and handlebars and have good suspension.


You can also do something good for your back while canoeing. The regular flowing paddling movements train your arms, shoulders and back. In addition, the coordination trained and also a Stress reliefwho for Back pain can be jointly responsible takes place.


swim is another sport that helps keep your back strong. However, not everyone knows that not all swimming styles are equally healthy. Only that Supine position and the Crawl style are healthy for the back and strengthen it at the same time. Breast and dolphin swimming is now increasingly advised against, as a hollow back is formed and the spine is overstretched.

Read more about this: swim

Nordic walking

At the Nordic walking opinions differ. However, with the correct use of poles, this sport has a strengthening effect on the back and you can also build up your condition.

Yoga, Pilates & cross-country skiing

Yoga is growing in popularity as it is one calming effect on the body and the psyche and at the same time you can strengthen your body. The back is also strengthened. Yoga even has such a positive effect on the back muscles that back pain can be effectively combated with it.

Pilates is another sport that strengthen your back and through the stretching exercises relax can. However, this sport should not be performed by patients with herniated discs or other spinal damage.

Cross-country skiing is an outdoor sport that improves endurance and leads to a stronger and healthier back.

to jog

This is a sport that you can do anytime, anywhere to jog. You move in the fresh air, clear your head, train your endurance and strengthen your back. In principle, anyone can jog, but above a certain weight it is better not to jog for the time being. If you are too overweight, the joints will be too stressed when jogging. It is also recommended to use it on soft surfaces (Forest or field paths) to run to support the natural cushioning of the arches of the foot.

horse riding

Riding is perceived as a very natural sport, as one moves on the horse in the great outdoors and develops a nice feeling of freedom. Active riding with an upright posture is good muscle training for the back and the rest of the body. If done incorrectly, the intervertebral discs can suffer and the positive effect of riding is lost.

Aerobic training & spinal exercises

Aerobic exercise can also contribute to a healthy and strong back. However, this does not apply to all types of aerobics. If the aerobics program contains jumps, it should not be used on back pain sufferers. For these cases you should Low-impact aerobics fall back and ignore jumps.

In addition to aerobics, other health and preventive measures, such as spinal exercises, are also suitable to develop a healthy and strong back. The gentle exercises of spinal gymnastics gently strengthen the muscles and strengthen the back.

Dance & inline experience

Dancing can also contribute to a strong back and has a high one on top of that Fun factor, is very sociable and anyone can learn it. When dancing, the entire body is trained, but the upright posture primarily benefits the abdominal and back muscles from dancing and is effectively trained.

Rollerblading or inline skating are just as suitable for summer as skiing in winter to get a strong back. The fun factor is high and you are outside in the great outdoors. In addition to the restorative effect on the back, rollerblading also has a positive effect on the endurance.

Strengthening the back muscles in the lumbar area

Exercises to strengthen the lower back muscles also involve the area of ​​the Lumbar spine. The lumbar spine begins above the tailbone and ends at the transition to the ribs, where the thoracic spine begins. The lower back in particular is often plagued by back pain and tension. Therefore, you should do everything for a strong and healthy back to prevent pain and misalignment.

The long back muscles and the back extensor are for one upright posture jointly responsible and lie deep below the surface. If these muscles are too weak, problems such as tension and pain can occur, which are very uncomfortable.

First exercise

Quadruped leg raises

The "Quadruped leg raises“Is an exercise that the lower Extensor muscles of the back as well as the Glutes trained. This exercise is too very suitable for beginners. At the beginning you are kneeling on all fours on the floor again. The hands are propped up about shoulder width apart and the knees stand on the floor below the hip joints. The core muscles are tense, so that the back forms a straight line, does not sag and does not create a humpback. The head is an extension of the spine to prevent permanent tension in the neck with possible long-term consequences. Your gaze is directed to the floor and you now begin to lift one leg and then bend your knee. The change should take place over a period of 25 seconds repeat continuously.

At a second part the exercise should be the same game now with straight leg To run. This means that there is a change between the leg stretched backwards and the knee raised on the floor. When the leg is stretched backwards, the entire body should be in one line. With the leg extended, you can now perform slight upward and downward movements and these approx. 25 seconds maintain. Then the other side follows.

Second exercise

Another exercise for strengthening the back muscles in the lumbar region is the "Pool lift". In addition to the glutes, the lower part of the back extensor and the posterior part of the thigh muscles trained.

The starting position is a supine position with knees bent. The arms lie on the floor next to the body, palms point to the floor. The feet stand shoulder-width apart on the floor and to reinforce the training effect, you can shift your weight onto your heels and pull your toes on. The shoulders should be pressed into the ground and you should try to pull the shoulder blades together a little. Now the pelvis is raised like a lift so that the upper body and thigh form a straight line. The buttocks and buttocks are also tensed and the pelvis is slowly moved up and down.

Third exercise

The "diagonal arm / leg raises“Is a high-difficulty exercise that strengthens the lower back extensors, trapezius muscles, and glutes. Since coordination also plays an important role here and a certain level of strength should be available, this exercise is more difficult to classify. You start in the prone position, the arms are stretched over the head and the legs are also stretched on the floor. Now arms, shoulders and legs are raised, but this happens alternately. Right arm and left leg rise first, then left arm and right leg. This exercise should at least ten times per page be performed.

Fourth exercise

Another exercise that is used to strengthen the lower back muscles and thus also strengthen the lumbar area is this Chest raise with arms outstretched to your sides. However, this exercise is a bit more complex and should therefore only be tried after a few units. The muscles that work in this exercise are the hood muscles, the broad back muscles and the shoulder muscles. In the lumbar spine area, the back extension muscles are the muscles used.

The starting position is the prone position with toes hip-width apart. The arms are stretched out sideways on the floor and the eyes are directed downwards towards the floor. From this position the head, arms and shoulder girdle are raised so that the arms and head are kept well above the floor. The shoulder blades are pulled together, the head is not pulled back. Keep your eyes on the ground and hold this position for a few seconds. The aim is to hold the position as long as possible. The longer the exercise is performed the more effective it is and after a while you feel a burning sensation in the muscles involved.

Fifth exercise

The exercise consists of two positions, the stretch position and the flexion position.

Another exercise to strengthen the lower back muscles is back stretching with countermovement. This exercise is a bit easier in terms of difficulty and the main work is done by the back extensors and the core muscles.

The exercise consists of two positions, the stretch position and the flexion position. In the stretching position you start in a four-foot position. Now the right leg and the left arm are stretched forwards and backwards. It is important to ensure complete extension, to maintain body tension in the limbs and trunk, and to maintain balance.

If you look at the position from the side, you can see that heels, buttocks, back and arms are in a horizontal position. This position should also be held for at least a few seconds, ideally for as long as possible.

For more exercises, see our article: Back training without equipment - these are the exercises

Strengthening the back muscles in the thoracic vertebra area

In addition to the lower back can the upper back also be trained and strengthened. The main muscles that do this work are the trapezius, the small and large round muscles, the subbone muscle and the deltoid muscle.

If the focus of the back training is to be on the upper back with the thoracic spine, then the following exercises are recommended to strengthen the target muscles.

Reverse flys in the prone position

A beginner exercise are the reverse flys in the prone position with bent arms. The back extensors, hood muscles and shoulder muscles are mainly used in this exercise. Starting position is lying on your stomach with your arms bent on the floor. Arms and head are now raised from the floor and held in this position for a few seconds, then lowered (but not placed on the floor) and then raised again. This procedure is then repeated six times.

An exercise begins in a shoulder-width position. The hips are bent slightly so that the upper body is tilted slightly forward. The spine is in a stretched position so that the back is kept straight. Your arms are stretched over your head and you can go for a higher intensity exercise Elastic band (Deuzer volume) or bring in light dumbbells. If the exercise is performed with an elastic band, you should actively try to pull the elastic band apart slightly behind your head with your straight arms. This strengthens the shoulder muscles and by actively maintaining tension in the back, the thoracic spine is also strengthened and activated.

Another exercise to strengthen the upper back muscles

In another exercise, you are again in a shoulder-width position, with your upper body dangling forward. You can hold a light weight in each hand (one to five kilograms depending on the level). The knees are slightly bent and the gaze goes down to the floor. From this starting position, the back is straightened so that the trunk, upper body and head are in a horizontal position. The arms are stretched backwards sideways with the weights. Pay attention to the tension in the back and arms. This position can now be held for a few seconds before returning to the starting position. Then repeat the exercise several times.

The chair stretch

Of the Chair stretch is an exercise that you can do at the end of your program.In this exercise, the spine is slightly stretched and the thoracic spine is stretched. This supports the regeneration and the training of the back muscles is more effective. The starting position is the kneeling position, where you can also bring a pillow as a base. There is a chair about three feet in front of the pillow. Now the arms and the upper body are leaned forward until the hands are on the chair. The head is in extension of the spine and now the chest is actively pushed towards the floor. This will stretch the spine and stretch the muscles in the thoracic spine area. By slowly building up tension, you can go to your limit and then hold this position for a short time. Then go back slowly and in a controlled manner to the starting position and start the exercise again.


In general, one should make sure that enough Having fun doing sports is there. Otherwise it can happen that you don't stay on the ball for long and quickly lose interest. Which sport suits you best and is best suited for the beginning should be discussed with your family doctor beforehand.

If you don't have that much time, or if the weather doesn't play along, you can do one of the above-mentioned sports outdoors in your own four walls Bring your back into shape with a few exercises.