Exercising can make posture worse

Exercising Your Lower Back: 7 Typical Mistakes and How To Do It Right

Exercising your lower back can only bring you benefits in all areas of life. But not every workout is suitable. Here are the most important tips, effective sports, and common mistakes in back training.

Why should you exercise your lower back?

Lower back pain is one of the biggest motivators to start exercising. It doesn't even have to come to the uncomfortable pulling in the cross. If you train your lower back in good time, you can be spared long-term complaints. Prevention is the key!

Regular exercise and strength exercises are the most effective way to promote both stability and mobility of the spine. You improve your posture, strengthen your body tension and are well prepared for stress in everyday life or during sports.

Another good reason to train your lower back: Without back muscles, even the most intense ab training will not help you. The way to a six-pack always leads through health-oriented back training. After all, the back muscles and the abdominal muscles form a unit, your so-called core.

7 common mistakes in back training

If you want a strong back, you should start training right from the start. Mistakes can quickly ruin the work invested - and worse, cause pain.

Here are seven common back training mistakes that are best avoided:

1. You train in isolation

Exercises for the lower back such as hyperextension or Superman specifically strengthen the corresponding muscles. They are a useful addition to your training routine, but you shouldn't just focus on isolated exercises. The body forms a functional unit that should be trained in its entirety. A well-structured training plan with a Combination of compound and isolation exercises strengthens you from head to toe. The risk of incorrect loads is significantly reduced.

Good full-body or compound exercises that are part of every workout routine include squats, deadlifts, pull-ups, and bench presses.

2. You overwhelm yourself

Exercise can relieve lower back pain and reduce tension. If you overdo it, however, you run the risk of falling into a spiral of pain. A typical mistake is overload. Find the right measure for your level of performance: The last two repetitions of a set should just about be manageable if done properlywithout causing you pain. When in doubt, it's better to take a little less weight. Correct technique comes before volume.

3. You exercise irregularly

Continuity is the be-all and end-all in training - no matter what your goal is. Your muscles, for example in your lower back, need it regular training stimuliso that they can adapt and gain strength and volume. Two to three workouts a week it should be. According to studies, more does not necessarily help more, less may slow down your progress.

4. You are not regenerating sufficiently

Muscles don't grow during training, but rather in the breaks in between. Regeneration is just as important as continuity. Exercising too much can lead to overload, bad posture and chronic pain. Should be between two sessions for the same muscle group at least a full day lie. When planning your workout, keep in mind that full-body exercises like deadlifts also put strain on your lower back.

5. You eat one-sidedly

In addition to training, nutrition is the foundation for your training success. Your body needs enough Energy in the form of carbohydrates and fatsto be able to perform at full capacity. Are equally essential Proteins that help your muscles regenerate and grow.

Our whey protein shake is the ideal support for your cells. Delicious and easy to prepare: Simply fill the shaker with water or milk, add protein powder, shake, done.

6. You go into the hollow back during training

Many people tend to have a hollow back. That may not be stressful in everyday life. In strength training, however, the severe kinking of the lumbar spine can cause problems. When doing exercises in the supine position or while sitting - for example on the leg press - make sure that to consciously press the lower back into the mat. A slight arching is completely normal, for example in sit-ups, but you should avoid an extremely hollow back.

7. You train your lower back with the fascia roller

Training with the fascia roll has proven itself and is a useful support for the regeneration process. However, you should be careful with this in the lumbar spine area. In contrast to the upper back, there is a lack of protective tissue, so that the pressure on the vertebrae can be too strong and cause discomfort.

Are you looking for lower back exercises? Here you can find tips and training instructions.

What Sports Are Good For Your Lower Back?

In addition to strength training, which can specifically strengthen your muscles in the lower back, there are other sports with which you do back training on the side.


Walking, Nordic walking or gentle jogging on soft ground are good and above all joint-gentle training for the whole body. 90 percent of your muscles are activated. At a moderate pace and with steady movement, you can relieve tension and alleviate or prevent back problems. Plus: Regular training will straighten your pelvis, which can relieve the pressure on your lumbar spine.


Swimming is an effective full-body workout that is extremely easy on the joints due to the buoyancy in the water. You train your muscles deeply, also around the spine. Especially with Backstroke and crawl you can strengthen your back.

You should only practice breaststroke if you already have strong muscles in your lower back. In this swimming style, you consciously go into the hollow back and hyperextend the cervical spine. This can lead to discomfort in untrained people.


Yoga provides mobility in the spine and at the same time strengthens the entire core muscles. That is why the sport is the ideal back training. It also promotes yours balance and can Counteract stress - a possible cause of back pain. There are even special back yoga classes. Alternatively, Pilates is an effective way to keep your lower back in shape.

To dance

Burn calories, have fun and do something good for your back on the side? No problem: dancing is ideal for everyone who is looking for a balance to their job or weight training. You loosen and mobilize the spine and also strengthen the muscles in the lower back.


  • Exercising the lower back is important to prevent or alleviate discomfort around the spine.
  • A trained back is a prerequisite for an upright posture and a well-toned core.
  • In order to strengthen the back effectively and in a health-oriented manner, you should exercise two to three times a week, ensure good regeneration and, in addition to isolated exercises for the back, include full-body exercises in your workout.
  • In addition to back training, a balanced diet is a basic requirement for your training success.
  • Good back exercises include walking, swimming, yoga, Pilates, and dancing.
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  • Wirth K., Atzor K.R., Schmidtbleicher D. (2007): Changes in muscle mass depending on training frequency and performance level.