The neck is tense, the lower back hurts too – before you ask yourself now: Is it perhaps because of your age? – better do something about it! You can strengthen your back muscles with just a few simple exercises.

There are tons of exercises you can do to strengthen your back muscles. Best of all: Most of the exercises also strengthen your abs and / or arms. That’s a great incentive!

The back is often forgotten during training – the typical problem areas usually have priority. We can totally understand! But just because you don’t see your back all the time or you aren’t as dissatisfied with it as you are with your bottom or stomach, you shouldn’t neglect it. Strengthening the back muscles has a lot to offer benefits: You do not tend to tension in the neck as quickly and you have less tension headaches. You will also prevent a herniated disc and generally keep yourself fit and flexible.

With the following exercises you can easily strengthen your back muscles. It’s best to train both your upper and lower back muscles every other day.

Strengthen your back muscles – without any equipment

You can do back training at home at any time, all you need is a non-slip exercise mat so that the floor is not so hard. If you like, you can use an exercise ball or a Theraband in your exercises, but you can also strengthen the back muscles without equipment.

How it works:
This variant of the four-footed stance is a great back exercise. Keep your knees under your hips and your palms under your shoulder. Now straighten out your right arm and left leg. You should be parallel to the floor, with your leg at hip level, and your arm at shoulder level. Now push your knees and elbows together, hold them briefly, then stretch out again. 15 repetitions, then switch sides.

  • A total of 3 sets of 15 repetitions each

Strengthen your back with yoga: Kobra

How it works:
Lie on your stomach, your legs are close together, your buttocks are tightly tensed. Take your hands under your chest and gently push your upper body upwards, keeping your elbows close to your body. Try to push your upper body as far away from the floor as possible. Hold the position for a few seconds, continue to breathe normally and then lower your upper body again.

  • 3 repetitions

Strengthen the upper back muscles

Anyone who sits at the computer all day knows the problem: shoulders and neck are constantly tense. To get rid of the pain permanently, you should urgently strengthen your upper back muscles. During the day, let your shoulders and head rotate every now and then to stretch and relax your muscles.

Arm circles

How it works:
Take a dumbbell or a filled water bottle in each hand. Stand upright, tense your stomach tightly and take your arms straight up to shoulder height. Then make small circular movements with your straight arms.

  • 3 sets of 10 seconds each

Downward facing dog

How it works:
Get on your knees in the four-legged position. Tense your stomach tightly, stand on tiptoe and push your buttocks up until your body forms a triangle. Take a few small steps back with your feet and arch your arms and back.

  • Hold for 10 seconds, then two more repetitions

Trunk lifter with arm work
How it works:

Lie on your stomach, your legs are close together, your feet stay on the floor during the entire exercise. Tense your stomach and buttocks tightly, lift your arms up at shoulder height and remove your upper body a few centimeters from the floor. Now push your arms forward in a semicircle and back again at shoulder height.

  • 3 sets of 7 seconds each

Strengthen the lower back muscles

Too little movement and constant sitting at work cause the lower back to fall. To prevent spinal disc problems and back pain, you should also strengthen these back muscles regularly.


How it works:
Lie on your back, bend your legs, feet hip-width apart with a little distance to your bottom. The arms lie loosely next to the upper body. Tighten your stomach and buttocks and push your buttocks, thighs and back upwards. The weight rests on the shoulders and feet. Hold briefly, then alternately extend your right and left leg. Make sure that your buttocks and back stay up.

  • 3 sets of 8 repetitions per side

Tip: Beginners simply hold the bridge without lifting their legs.

Side support

How it works:
Lie on your left side, your body forms a line. Tense your stomach and bottom firmly and then push your upper body and legs up so that the weight is only held by your left forearm and the edges of your feet. Make sure that the elbow is directly under the shoulder.

  • Hold the position for at least 10 seconds. 3 sentences per page

Trunk lifter
How it works: Lie

on your stomach, your legs are close together, your buttocks are tight. Extend your arms sideways at shoulder height, thumbs up. Now release the upper body and arms a few centimeters from the floor and make small up and down movements. The feet stay on the ground the whole time, the bottom is tightly tense.

Important note at the end: An active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit and to achieve or maintain a healthy weight.

Image sources – Main Image: Getty Images – Others: iStock

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