Sports-And-Fitness

Back training at home

Introduction - back training at home

Back training is becoming increasingly important in the modern world. The majority of the workplaces are located at desks and the employees spend the whole day more or less sitting down. This can cause back problems. Specific back training should be carried out to alleviate this. Not everyone enjoys attending classes or the gym to do this. Therefore, exercises are presented here that are easy to use and, above all, can be carried out comfortably at home.

Read more about strength training at home here

For whom is back training at home useful?

First of all, basically anyone can do a back workout at home. However, not all athletes will be happy with back training at home. Since everyone is different, there are also different preferences.

Especially more extroverted people can often be found in studios and courses, whereas introverted people prefer to train alone at home or at unusual times. The goal setting can also influence the training location. A high-intensity muscle building training can usually not be done at home, because the training materials are simply missing.

Independent back training at home should mainly be done by people who are healthy and have no restrictions. People with illnesses and people in rehabilitation should always exercise under supervision and not do their exercises alone at home. Above all, you should speak to your family doctor before you decide to do back training at home.

Here you can find out more about functional strength training

Is it better to work out in the gym?

The main advantages of back training at home are time, wellbeing and integration into everyday life. Many people who would like to do specific back training hardly find time to visit a studio or courses in everyday life. Therefore, for these people, training at home is very important. It can be integrated into everyday life at will. In addition, there are no travel times to training and you therefore need less time per training.

Furthermore, many people feel observed in the gym and forced into an unwanted comparison with the other exercisers. Individual favorite music can be played at home or a comfortable feeling can be created during training. Nobody can feel watched at home and there is a special feeling of security.

Whether back training in the gym or at home is better always depends on the eye of the beholder. A fitness studio is better or less suitable depending on the objective, individual inclination and working life. So there can be no general recommendation as to which location is best for back training.

Here you can find out more about the topic: The best exercises in strength training

There is a lot of equipment in the fitness studio. Find out more about this topic at: Back training with equipment

Which devices and equipment should you buy?

In order to carry out targeted back training, you need fewer equipment and aids than you think. You can of course buy a training station with which you can do five to ten different exercises. However, not everyone has the financial means to invest that much money.

Alternatively, some items that everyone has at home can be used for training. Water bottles, pillows, and the edges of sofas or chairs can be used to train the neck, shoulders, back, and triceps.

If you want to take some money into your hand, you can buy a Theraband (different strengths / colors available), dumbbells and a sling trainer. These training devices usually only cost a few euros.

Above all, the Theraband is a very versatile training device. It has the huge advantage that it covers all skill levels and so everyone, whether beginner or professional, can train with it.

Furthermore, it is very easy to take with you when traveling, as it hardly takes up any space. Two dumbbells with weight plates of different weights are also suitable for doing a back workout at home. Those who only want to train with their own body weight will make the best choice with a sling trainer (TRX).

Read more about the topic: Strength training without equipment - tips for at home!

What exercises can I do at home without equipment?

There are of course a lot of exercises for back training at home that can be done without aids. Here is a small selection of exercises:

Forearm support: A simple static exercise is the forearm support, in which the entire trunk is strengthened in addition to the back. The support position can be held three times as long as possible. As a more difficult alternative, the arms and legs can be briefly lifted off the floor individually. So the back extensor is stressed even more.
Bridging / pelvic lift: Bridging or pelvic lift are two names for the same exercise. The starting position is the supine position with both feet on the floor. Now from this position the pelvis is lifted up as far as possible. The lower back is particularly stressed during this exercise. As an increase, the right and left leg can be lifted up in the "bridge position" before the pelvis is lowered again towards the floor.
The diagonal stretch begins in the four-footed stance, with wrists positioned under the shoulders and knees under the hips.
From this position, the left leg and right arm are simultaneously stretched backwards and forwards. After the extension, the movement is reversed and the knees and elbows of the opposite joints touch each other under the body. Now the movement starts all over again. After 15 repetitions, a page change takes place. In total, both sides should be trained three times.
Super Man: The Super Man is a similar exercise. This time the trainee is lying on his stomach on the floor or a mat. The legs are laid back loosely and the arms are next to the head. The view goes down into the mat. Now legs or arms or legs and arms can be raised and held. Additional movements for arms and legs can be built in. Circular movements, opening and closing movements and vertical movements of the extremities can be incorporated.

For more exercises, see our matching article: Back training without equipment