Your back workout at home - very simple and without equipment. These are the best exercises for back training without equipment!
Back pain is the most common ailment. 80 percent of all adults state that they have back pain at least once a year.
Since you are here after Exercises for back training unfortunately, you are probably also one of those affected.
You should never underestimate back problems. There is hardly any other illness that causes so many days of absence from work. It often starts with a slight pulling and can later end in a herniated disc.
You can prevent it with back workouts. You don't have to go to the gym for that. Back training without equipment you can also do at home in the living room.
Table of contents
How common is back pain in Germany?
Back pain is widespread in Germany and affect many people. It is an everyday problem that affects the quality of life of many people. According to various studies and statistics, back pain is one of the most common health complaints in Germany.🤕
After all, about 80 percent of the population have had to deal with back pain at least once in their lives. These are Four out of five people. Back pain is not limited to a certain age or gender; it can affect people of any age and gender.
Women are more often from Back pain affected than men. Around 66 % of women have back pain, and around 57 % of men.♀️
There are many different causes of back pain. The most common causes include
- Muscle tension
- Herniated discs
- Osteoarthritis
- Overweight
- Bad posture
What you need to know about back training without equipment
Here are the best tips for your workout in the living room!
Train not only the back
Yes, of course, now it's about strengthening your back. You should basically move more. It makes little sense only the lower back to train all by yourself.
This can lead to incorrect stresses and muscular imbalance. If you train only your back, you neglect your shoulders and abdominal muscles. This can have a negative effect on the back.
Or you forget the Stretching the thighs. By the way, this is a cause of back pain!
That is why a good Back training for home always holistic be considered as a back workout. We show you here not only exercises for back training without equipment but a mix of back, abdomen and butt exercises.
Especially the abdomen is mega important! You can find more exercises in our core workout!
Get a strong torso with these 12 mega effective exercises!
Customize the back workout for home
Just because your friend can do the one exercise 10x, doesn't mean you have to copy it.
We all have a different level of proficiency. Maybe you can do the exercise 5x - that's perfectly ok in the beginning.
This is not a bad thing. Because back exercises should be adapted to you. Overdoing it can cause even more pain.
In addition, you prevent a meaningful training effect. Neither underchallenge nor overchallenge will bring you to your goal.
Listen to your body!
So you finally get rid of serving hollow back!
Do your back exercises regularly
At least 3x per week should be the Back training without equipment on a schedule. Whether you do the exercises in the evening or in the morning is up to you.
The advantage of training in the morning is that you get it over with in the morning :)
However, not everyone is made for exercising their back in the morning. What we recommend are simple stretching exercises for the morning.
Stretching makes us supple and loosens fascia and muscles. Stretching exercises are a great addition to back training without equipment. For this simple stretching exercises you do not even have to get out of bed get up :)
A single session does not have to be longer than 15 minutes. It is important that you alternate the exercises from time to time.
Attention for acute pain
If you have very acute pain, you should not do the back exercises! Then rely on very light stretching exercises and slow walking, so that the muscles loosen up again. Heat also helps!
These are the best living room exercises for the lower back!
By the way, simply lying on the couch and not moving when you have back pain is not a good idea! This actually makes the pain worse.
Off to the physiotherapist
If you suffer from frequent back pain, you should have your health checked. A physiotherapist is the right person to talk to.
If you don't get along with the exercises, you move your Back training without equipment from the living room is best to a personal trainer. Here you are in good hands.
Back training for light tension at home
Back training without equipment works very well for mild tension or as a preventive measure. In addition, you can have a massage every 14 days. This is a blessing for your back!
If pain occurs during the workout, stop the workout immediately. Either you are not doing the exercise correctly. Or this back exercise is simply not made for you.
Say goodbye to back pain for good!
The best exercises for back training without equipment
And here we go with the exercises :) Here comes a whole load of exercises for your back. So tensions have no chance!
Very important: The most common mistake in back training is to get momentum. In order to work the muscles, you have to make them work. Gaining momentum makes the workout easier, but it doesn't do any good.
The bridge for a strong back
- Lie on your back.
- Angle the legs. And lift the pelvis off the floor until your body forms a straight line. Tighten the buttocks and legs.
- Tense the entire body. Hold the tension!
- Stay in the position for 30 seconds before lowering the pelvis. Do three passes!
Especially for the lower back - the best exercises!
The one-legged bridge trains the back
In this exercise, your back extensor is challenged. It must ensure that your back remains in a straight position. You train your buttocks and legs at the same time.
- Lie on your back and bend your legs.
- Raise the right leg bent 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.
- Do 12 repetitions and three passes.
The quadruped stand in the back workout at home
- Kneel on the exercise mat.
- Make sure your knees are under your hips and your arms are under your shoulders.
- Now raise your left arm until it is at the level of your shoulder.
- At the same time, lift your right leg until it is level with your hip.
- Tighten the buttocks and abdomen at the same time.
- The view is directed downwards.
- Do 20 repetitions per side. Then switch sides. Do 2 repetitions per side.
9 ingenious exercises against tension in the back!
Superman as back training without equipment
The focus of this exercise is the back extensor and butt. For the lifting of the upper body you train the back extensor and so that you can lift the legs, the butt muscles are required.
- Lie down on your stomach.
- Raise the arms and head off the floor. Firmly stretch the arms through to the front.
- Lift your upper body off the floor as far as you can.
- Now lift your legs off the mat. Who can hold them stretched upwards.
- Those who have problems with this, like me, lift both legs as high as possible and make movements like swimming. So alternately up and down. Without laying down!
- The head is the extension of the spine and neither hangs down nor is it stretched too far upwards.
- Try to hold the position for 20 seconds. Then take a break for 15 seconds and do 2 more passes.
Watch out for the hollow back! This is what you can do against it!
Lateral planks for back training
With side supports you train the lateral abdominal muscles. If this is too boring for you, you can also raise and lower the upper leg. This trains the back muscles.
- Lie sideways on the exercise mat.
- Place the right elbow under the shoulder.
- Lift your body off the floor while firmly extending your legs.
- Your body forms a line from head to toe.
- Tighten the abdomen. Hold the position for at least 30 seconds. After a short break, do two more rounds.
Forearm support - Planks
In order for your back to become strong, you also need to train the opposing muscles. In this case, these are the abdominal muscles.
The forearm support has it all. You train: abdomen, triceps, shoulders, chest and legs.
- Start in the prone position. Live the elbows under the shoulders.
- Lift your knees off the floor and make sure your body forms a straight line from the tips of your toes to your head.
- Tighten your buttocks and abdomen while doing this.
- Hold this position for 30 seconds. Then take a break for 15 seconds and do 2 more repetitions.
Get rid of your hunchback with these exercises!
Leg sinking as back training
You can strengthen the hip flexor and the abdominal muscles with this exercise. They are also counterparts of the back muscles. Attention: Tighten your abdomen and make sure that you do not form a hollow back!
- Lie on your back and raise your legs bent. The legs form a right angle.
- Lower the legs slowly and in a controlled manner. Attention: Hollow back danger!
- 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.
- Do at least 5 repetitions and 3 passes.
Stretching exercise as back training
In order to keep your muscles and fasciae supple, you must not forget about stretching exercises. With this exercise you stretch the Thighs - they are often the cause of tension in the back.
- You start in the prone position.
- Raise the legs bent in the air.
- Reach with your arms to your feet.
- Lift your upper body and thighs off the mat as far as you can.
- Try to hold the stretch for 20 seconds and make 2-3 passes.
This is how an unstretched hip makes for back pain!
Crunches with bent legs
Yes, they love crunches. No matter if abdominal or back training - they must not be missing in any of our workouts. They strengthen your abdomen, which is mega important as a counterpart to your back!
- You start with your legs bent. Professionals can lift the legs off the floor.
- You can cross your arms in front of your chest or stomach.
- Very slowly bend your upper body upward. Until your shoulders no longer touch the floor.
- Then slowly lower the upper body again.
- It's also enough if you can lift your shoulders from the floor. After time it gets better :)
These are the best abdominal exercises for women!
Sit ups as a back workout
If crunches are too difficult for you, you can keep your legs on the floor. And there you have another exercise for back training: sit ups. They also target the abdominal muscles.
- Place your hands on the back of your head.
- Angle the legs. Slowly straighten the upper body.
- Getting momentum is forbidden! Work with the strength of your abdominal muscles. Even if it's hard! :)
- Do 10 repetitions and 2 passes.
Sit ups or crunches - Which is better?
Cat cow yoga as a back exercise
In yoga there are many great exercises for the back. They stretch the fascia and the muscles. This makes tension disappear.
- You start on all fours. Your knees are under your hips and your palms are under your shoulders.
- Push the buttocks up behind and let the belly sag.
- Now form a cat hump. Make your back and for it as round as you can. The head hangs down.
- Hold both positions for at least 3 deep breaths. Then take a short break and do two more passes.
Did you know that there are mega many Plank variations?
What are the most common causes and triggers of back pain
We are all familiar with back or neck pain. Especially those who have to sit, stand or lift a lot at work. So really everyone.
After a long day at work, few of us have excess energy for a workout. But that is exactly the mistake! Lack of exercise is in fact the main cause of back pain. When we move too little, our muscles atrophy. And without muscles, we cannot compensate for the pressure on the spine.
Causes of back problems
- Lack of exercise
- sit too much
- Overweight
- Incorrect loads on the back
- Stress, worries and overload
Excess weight overloads the hips, knees and ankles and also the spine! The excess pounds put a lot of stress on the vertebrae and joints. Very often back pain is the result.
If you have pain, you tend to put the wrong strain on your back. We sit down so that it doesn't hurt. Logical, isn't it? But that is a bad solution. Because in the long run it gets worse.
Stress and worries are other triggers that make us think about back training without equipment sooner later. If you are stressed, you subconsciously tense up your entire body. In addition, when you are stressed, you usually have too little movement and the problems with the back are already there.
Even though many adults suffer from back pain and the causes and triggers vary, the solution is the same: exercise!
Why you should train your back
The back muscles are a very large muscle group. You need them every day, even if you don't realize it. In everyday life, the back is constantly in use.
When we have back pain, it usually comes from the Back Stretcher out. It makes it possible for us to straighten the spine. When you sit or move, there is constant pressure on the spine.
Incorrect lifting, twisting and hasty movements increase the load. The only time of the day when our spine is not loaded is at night. As soon as we lie down, we take the pressure off the vertebrae.
You can support your back extensor and take pressure off it. This works best with regular Back training without equipment.
Prevention is the best protection against lower back pain.
The best exercises for a strong back extensor!
Why back training without equipment is the solution
We need to keep moving. This makes the muscles and the whole body nice and supple. In addition, exercises build muscles and thus strengthen the back muscles.
The best way to do this is with targeted back training without equipment. Because especially in the beginning you should do without training equipment. Exercises without equipment help to build up muscles and strengthen the body. Later, when there is already some muscle mass, you can expand the back training without equipment with dumbbells and co.
But for the beginning the weight of your own body is enough. If you start now with additional equipment, your back may hurt even more.
Great that you are so motivated, but please do not overdo it! Muscle building does not happen overnight. Back training takes time!
It's very important that you incorporate your workout into your daily routine. It must become as normal as brushing your teeth in the morning. To do this successfully, you need to set fixed times for it. And then don't make any excuses.
Our conclusion
The best way to avoid problems with the lower back is to strengthen the muscles. For this purpose, back training at home and without equipment is particularly suitable.
Do stretching exercises regularly and strengthen the muscles, so you will be spared from pain :)
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