Are you plagued by back pain? Then you should train your back extensor. Here are the best exercises!
Pain in the lower Back are not uncommon. Anyone who spends a lot of time sitting will certainly be familiar with the symptoms. Incidentally, you are not alone with back pain. Many people suffer from regular back problems.
The reason for this may be muscular imbalances, incorrect or too little exercise, as well as one-sided strain.🤕
Two muscle cords run to the right and left of our spine. They are responsible for stability and allow us a great deal of mobility. This is the Back extensors. If this is too weak, pain occurs in the lower back.
But the good news is: you can do something about it.
With all simple exercises you can strengthen your lower back and finally get rid of pain and tension.
What exercises train the back extensor
Back pain often occurs because our posture not optimal is and we are move little.
But you should not use the back extensor only train when you Pain have. You should also definitely do them as a preventative measure. The exercises for the lower back help to build up muscles. This prevents back pain from developing in the first place.💪🏼
What you should also know is that exercises for the back extensors alone are only rare will help you. You need to strengthen your whole body. Especially the abdominal muscles. They are the counterparts of the back.
Enough talk, let's train the back extensor.
Do 3 for each exercise Sets of 15 repetitions each.
1. plank for a strong back
- Lie on your stomach on the exercise mat.
- Place the elbows under the shoulders.
- Push yourself away from the mat.
- Tighten the buttocks and abdomen to form a nice straight line.
- Hold this position for 30 seconds. After 10 seconds rest do 3 more repetitions.
You must try these 13 anti hollow back exercises!
2nd plank with hip rotation
- Lie on your stomach on the exercise mat.
- Place the elbows under the shoulders.
- Push yourself away from the mat.
- Tighten the buttocks and abdomen to form a nice straight line.
- Now turn your hips to the right and left.
- The entire body remains tense.
3. superman with arms stretched
- Lie down on your stomach.
- The view is directed downwards.
- Raise both arms off the floor. The palms point downward.
- Those who can also lift their outstretched legs from the floor.
- Hold this position briefly before returning to the starting position.
With these exercises you strengthen your whole back!
4. train back extensors with side support
- Lie sideways on the exercise mat.
- Place the elbow of the lower arm under the shoulder.
- The upper leg rests on the lower one.
- Press away from the floor. Tighten the abdomen and buttocks.
- Make sure your back is straight.
- Hold this position for 30 seconds. After 10 seconds rest, change sides.
- Do 3 repetitions.
5. bridge with leg lift
- Lie on your back and bend your legs.
- Raise the right leg in the air.
- The hands are on the back of the head.
- Raise and lower the hips slowly. Make sure that the buttocks never touch the mat.
- Push the hips up as far as you can.
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6. leg sinking against back pain
- Lie on your back and raise your legs bent. The legs form a right angle.
- Lower the legs slowly and in a controlled manner. The spine rests on the mat.
- Beginners can put the legs down briefly (as in the photo). Advanced users lift the legs back to the starting position without setting them down.
7. train back extensors: Balance
- In the starting position, stretch your left arm and right leg.
- Now pull your elbow and knee towards each other at about the level of your belly button.
- And then stretch back to starting position.
13 ingenious exercises that gently stretch the lower back!
8. deadlift with kettlebell
- Open the legs a little wider than shoulder width.
- Bend the legs and lean the upper body forward.
- Grab the kettlebell with both hands.
- Pull the kettlebell up about 15 cm and then lower it again.
- Important: The movement starts from the lower back. The legs, arms and upper back remain in the same position throughout.
9. train bent forward rotation to the back extensor
- Stand shoulder width apart.
- Take a theraband, broomstick or barbell and hold it at the level of your upper back.
- Bend your upper body forward so that it is parallel to the floor.
- Your legs are slightly bent.
- Turn the upper body with the tool to the side in a fluid motion.
- Now turn to the other side.
- The lower body remains motionless.
10. gymnastic ball circling in the plank position
- Get into a plank position. To do this, place your forearms in the center of the ball.
- The feet are stretched out and the back is straight.
- Tense your entire body.
- Now start making circular movements with your forearms.
- The body remains stable during this process.
Fancy more exercise ball exercises? Click here!
11. train back extensors: Superman on the exercise ball
- Lie on the gym ball so that your pelvis has the main contact with the ball.
- The legs are slightly open and stretched through.
- Put your feet against the wall or a sofa so you don't slip away.
- Place your hands on the back of your head.
- Now raise and lower the upper body a 10-20 centimeters.
12. strengthen back with the crawl swimmer
- Lie on your stomach on the exercise ball.
- Stretch your legs.
- The entire body should form a line.
- Tighten the abdomen and stretch the right arm forward so that it is approximately at the level of the right ear.
- The palm of the hand points downward.
- Extend the left arm back toward the thighs with the palm facing up.
- Alternate left and right hands in this position.
13. bridge on the exercise ball to train back extensors
- Lie flat with your back on the floor.
- Your arms are stretched out beside your body.
- Position your ankles to the side of the exercise ball.
- Tense your core muscles and lift your buttocks.
- Hold the position briefly and return to the starting position.
When you should train your back extensor
The back muscles are a large and complex muscle group. It performs various tasks and is also constantly in use in everyday life. The part of the back musculature that is usually used in normal Back problems affected is the back extensor.
Regular movement and strength exercises promote the Stability and the Mobility the spine. You improve your posture, strengthen your body tension and are prepared for the stresses and strains of everyday life or sport.
Those who start back training in time can be spared from long-term discomfort.
The Most common cause However, the main causes of lower back pain are too little exercise, incorrect posture and muscular imbalance.
Inflammation, fractures or similar injuries are rarely the case. If you are unsure, see a doctor and get advice.
The most common mistakes in back training
If you are looking for a strong back, there are a few things you should definitely bear in mind. Mistakes can Pain only worse or even trigger them.
That's why you should definitely avoid the typical back training mistakes.☝🏼
#1 You train isolated
There are exercises that specifically train the back extensor. They are a useful addition that you can incorporate into your Training routine should be incorporated. But don't just focus on isolated exercises alone.
It is important that you entire body strengthen. From head to toe!
#2 You train irregularly
Regularity is the be-all and end-all of training. It doesn't matter what your goal is. Your muscles need regular training stimuli, so that they gain strength. You should train two to three times a week.😊
#3 You do not regenerate enough
Muscle growth not in training, but in the Breaks. Regeneration is just as important as continuity. If you train too much, it can lead to overloading, poor posture and chronic pain.
Between two sessions, where you want to train the back extensor, should be at least a full day.
#4 You have a one-sided diet
In addition to training, the Nutrition plays an important role. It is the foundation for your training success. Your body needs enough energy in the form of carbohydrates and fats so that it can perform.
Equally important are proteins that help your muscles grow and regenerate.
What can help you with the right diet is the We Go Fit Nutrition plan*. There you can enter your goal, parameters about gender, weight and height and off you go. You can achieve a desired weight, eat healthier or aim for a specific diet.💪🏼
We will then create a Online nutrition plan, that is tailored exactly to you. You will also receive great recipes with all the important information!
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#5 You train in the hollow back
Many people tend to have a hollow back. Although it is not a problem in everyday life, it is not a problem when Strength training this can lead to problems lead.
Therefore, make sure that you do the exercises no Make a hollow back. When doing exercises lying down, consciously press your lower back into the support. You should also avoid a hollow back when doing sit-ups.
Our conclusion
Training the back extensor is important in order to Complaints all around the spine to prevent or to alleviate A strong back is the prerequisite for an upright posture and a well-trained torso. Good sports for the back include walking, swimming, yoga, Pilates and dancing.🩷💪🏼
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