Back training Hamburg

Back training muscle building

Just as diverse as the causes of back pain are the areas of training that need to be taken into account if you want to become healthy and pain-free in the long term. All too often I observe back exercises from recreational athletes who want to get their back pain under control with a very one-dimensional back workout. 

Don’t be a leek!

To illustrate this, I like to use the example of the spring onion, which can only grow upright because it has different layers on top of each other. If I use the knife to remove a small part of the layers on one side, the onion becomes unstable and buckles. It’s a similar situation with our spine if we don’t train our back at all or only do one-dimensional back training. The crooked gait in acute back pain symbolizes the problem and can lead to signs of wear and tear that can cause us problems sooner or later.

The back muscles

A closer look at the spine makes it clear that this multi-part structure, which can withstand extraordinarily high loads of up to one ton and sometimes far more, is also the most mobile structure in the human body.

The spine represents a masterpiece of evolution because it can be positioned with high precision, but also tolerates extraordinary dynamics and optimally cushions the body and brain during landings. However, these attributes are only made possible by well-trained deep muscles and the associated tissue strength, which give the body its shape and stabilize the joints.

Back training equipment

The deep muscles include the deeper parts of the abdominal, back and pelvic floor muscles. Certain muscles in the leg muscles are also classified as deep muscles. The surface muscles can be trained and shaped relatively easily and specifically through strength training on equipment. However, it cannot alone stabilize the body if the deep muscles are not trained.

With purely machine-based equipment training, you usually do not reach the deep abdominal and back muscles. With purely machine-based equipment training, you usually do not reach the deep abdominal and back muscles. 

Back training exercises and methods

Classic methods for strengthening the deep muscles include balance and stabilization exercises, which are usually carried out in a holding/isometric manner. This type of exercise targets both the surface and deep muscles. We are talking about proprioceptive training, with which the body and its neuromuscular system anticipates certain movement influences and maintains balance by engaging the stabilizing muscles. In summary, “proprioceptive perception” refers to stimuli from inside the body that allow us to capture and process information about the position and position of the body and individual joint positions in space. Body weight training has proven to be effective here, using various aids such as swing bars, Pezzi balls, balance boards and balance pads, which make the training demanding and intensified. When training on unstable surfaces, both the local and global muscle systems are innervated to compensate for fluctuations. Proprioceptive training thus trains coordination skills such as: B. the ability to balance, react and differentiate.

Effects of back pain

If there are muscle strength deficits and the existence of chronic pain, changes occur in the neuromuscular control of the spine-stabilizing muscles. There are limitations in proprioceptive abilities, which result in coordination deficits. Insufficient depth sensitivity creates altered information intake in the periphery, which results in incorrect information transmission. The customers are not able to assess certain body positions and correct them by adjusting the exact movement concept. The exercise of flowing and economical movement sequences is therefore disrupted, which can be seen as an impairment in the resolution of “uneconomical” movement patterns within the training of back-friendly behavior. The decisive role is played by receptors that are found in muscles, tendons, ligaments, joints and connective tissue. They perceive changes and communicate them immediately.

Conclusion on how to carry out professional back training

Physical performance depends on many factors – on the coordination ability, the variety and effectiveness of the learned motor programs, the strength capacity of each individual muscle, the supply capacity and finally the elasticity and strength of all passive structures such as bones, fascia or tendons. In order to build up “all-round physical performance” as part of differentiated back training and to be able to carry out targeted training therapy, regular exercise variation has been proven to lead to success most quickly.