Back muscle trainers: types and techniques of exercises

During training, you need to pay attention to all muscle groups. However, if a person leads a predominantly sedentary and sedentary lifestyle, it is likely that he will experience stiffness of movement, and sometimes even unpleasant sensations in the spine. To avoid such problems, you need a good back simulator, with which you can carry out both preventive and therapeutic exercises. Professional equipment can be found in fitness clubs and exercise therapy rooms, but some of them can be purchased for home training.

The benefits of training on simulators

If it is not possible to regularly go to the gym or gym, then you can maintain muscle tone at home. Lack of physical activity is one of the main reasons for the development of spinal diseases.

At home, it is recommended to use special exercise machines for the back . When using them, you can form a strong muscle corset that will maintain the spine in normal condition.

Before purchasing a simulator, you should consult your doctor. He will be able to tell which simulator will be most suitable. Before using the simulator for the first time, experts advise visiting the gym and understanding the technique of performing the exercises with the help of professionals.

Indications for use

Anyone can install a back exercise machine at home, provided there are no relevant contraindications. The best effect from training is felt by patients with diseases of the musculoskeletal system, which are detected in 47% of all adults. Purchasing equipment is relevant if you have the following problems:

• Herniated intervertebral discs.
• Radiculitis.
• Scoliosis.
• Slouch.
• Muscle clamps.
• Excessive back tension.
• Osteochondrosis.

Note. Regular exercise prevents dangerous curvatures of the spine. Manufacturers offer a variety of designs, including those with an automatic load adjustment system, which makes the process much more efficient.

Before purchasing equipment, you should consult with your doctor. The study will allow you to make a decision on the choice of equipment and determine the optimal level of load, which will not cause harm, but will give results after just a few sessions.

Types of simulators

All exercise machines that allow you to strengthen your back muscles are divided into 2 types: depending on their purpose.

There are machines for cardio and strength training

Highlight:

• cardio equipment;
• power devices.

Cardio equipment is primarily designed for weight loss; regular exercise can also increase endurance . Cardio training has a positive effect on the state of the cardiovascular and respiratory systems, saturating the blood and tissues of the body with oxygen.

Cardio exercises help you lose weight and strengthen all muscle groups. And this, in turn, has a beneficial effect on the condition of the spine. A strengthened muscle corset will be able to maintain your back in normal condition.

But to train the back muscles, strength machines are more often used . With their help, you can gain muscle mass and create relief. Strength devices are designed in such a way that each person can choose the most suitable weight for performing exercises. When using them, you can gradually increase the load.

When choosing exercise equipment, people pay attention to the following nuances::

• size of devices: small compact exercise machines can be placed not only in the gym, but also in a room in an ordinary apartment;
• the ability to provide load on different back muscles;
• the ability to gradually increase the intensity of training by increasing the weight used or choosing a different mode.

You need to understand that the back is a platform consisting of three parts. It is necessary to train the muscles located in the shoulder girdle, thoracic region, and lower back . Therefore, when choosing, you need to pay attention to which muscles will be loaded when working on the simulator.

Rating of the best orthopedic corsets

ORTO KO 110

Children's model designed to develop correct posture. It has two stiffening ribs that securely fix the body. Placed on the thoracolumbar region. Reliable Velcro are used as fasteners. Manufacturing materials: textiles and metal. Suitable for both boys and girls. Sold in two colors - white and black.

The average cost is 2,100 rubles.

ORTO KO 110

Advantages:

• Efficiency;
• Quality materials;
• Ease of use;
• Reliability.

Flaws:

• Not detected.

CRATE B-504

An excellent option that is suitable for adults. There are 4 stiffening ribs, which ensures maximum efficiency. Made from textiles, plastic and metal. Velcro fasteners provide a secure fit. Suitable for men and women. The degree of fixation is rigid. The product does not stand out under clothing, which is also an additional advantage.

Sold at a price: from 2,590 rubles.

CRATE B-504

Advantages:

• Benefit;
• Gives the spine the correct shape;
• Strength;
• Good materials.

Flaws:

• Not found.

Lumbo Direxa 50R50

An elastic version with 4 stiffening ribs will allow you to maintain correct posture during any work. Placed on the lumbosacral region. The degree of fixation is semi-rigid, which is an excellent option for people who do not have serious deviations.

The product is made from textiles and plastic, which provides the material with good durability. Gender – unisex. Produced by a popular orthopedic company. An additional advantage of the material is that it is hypoallergenic and allows air to pass through it, which allows the body to breathe, this will reduce discomfort and increase a pleasant feeling. Skin irritation excluded. In addition, the model is equipped with fasteners with finger pockets, which makes it easier to put on and take off the corset. The product can be used in conjunction with a massage pad.

Sold at a price of 8,990 rubles.

Lumbo Direxa 50R50

Advantages:

• Efficiency;
• Easy to take off and put on;
• Hypoallergenic materials;
• Relieves back pain;
• Does not cause skin irritation.

Flaws:

• Price.

Trives T-1703

An excellent model where the back is made of a special material that allows air to pass through and removes moisture. For greater efficiency, there are 4 stiffening ribs made of plastic. To achieve maximum fit to the body, there are elastic bands with Velcro fasteners.

Thanks to this product, a person will feel an improvement in the condition of the spine after a few days of use. The corrector is not recommended for use by people with grade 3-4 scoliosis, as it can harm the back and cause complications. Before use, it is better to consult a specialist. The product is worn no more than 12 hours a day.

During rest and sleep, the orthopedic product is removed. If a person works in an area where there is constant physical stress on the spine, then a corset is prohibited.

Sold at a price: from 1,200 rubles.

Trives T-1703

Advantages:

• Maintains good posture;
• Low price;
• Invisible under clothes;
• Does not cause discomfort;
• Versatility;
• Soft elastic bands;
• Reliable fastening.

Flaws:

• Not detected.

B.Well Med rehab W-131

One of the best posture correctors for adults, produced by a popular company. Spiral stiffening ribs will ensure a tight fit, and the thin and light material is well hidden under clothing. Thanks to the high-quality anatomical cut, the model fits snugly to any body, which contributes to better efficiency.

With the help of fixing belts, the shoulders straighten and the back becomes straight. Made from breathable materials, which means a person will not experience discomfort from prolonged wearing. The product is intended for people who experience back pain, poor posture, and need rehabilitation after injuries. The corrector is put on like a backpack. Therefore, a person will not have any difficulties with this. For greater convenience, the degree of tension is adjusted manually.

Sold at a price of 1,910 rubles.

B.Well Med rehab W-131

Advantages:

• Good quality workmanship;
• Breathable material;
• Efficiency;
• Easy removal;
• Suitable for different people;
• Keeps its shape well.

Flaws:

• Not found.

USE B-0506

A good product made in Belarus that will correctly form posture and prevent the progression of existing deformities. In addition, the corrector perfectly relieves muscle pain and fatigue during prolonged exercise. Made from high quality materials that are highly durable and durable.

Suitable for the prevention of poor posture in children and adults, which makes it a universal remedy. Placed on the upper thoracic region. There are 4 stiffening ribs.

The average price is 540 rubles.

USE B-0506

Advantages:

• Convenient adjustment;
• Ease of use;
• The stiffening ribs fit snugly to the body, but do not cause discomfort;
• Good workmanship;
• Does not rub the skin;
• Good fixation thanks to high-quality Velcro;
• Affordable price.

Flaws:

• Not detected.

More models of posture correctors can be found here.

Strength training equipment

Having decided to strengthen your back muscles, you need to choose the most suitable exercise machine. Strength training equipment is best suited for building a strong muscle corset.

• A simulator called “Twister chair” is designed for training in a sitting position . It is used to strengthen the muscles of the lumbar spine, shoulder girdle, abs and muscles that support the spine. The armrests of the chair are adjustable, making it comfortable for people of any height. On the Twist chair, a person can bend forward, backward, or to the sides. At this time, his elbows remain level with his shoulders. In a more simplified version, there are no armrests and a backrest; when bending, the athlete needs to maintain balance with muscle strength.

To work out the lumbar muscles, you can use the Twister chair

• The Roman chair can be found in almost every gym. But you can install it at home. It is also called a hyperextension machine. On this simulator, the lower part of the body is fixed, while the upper part remains free. Exercises are done in a lying position on your side, back, or stomach. Some Roman chairs are equipped with an additional elliptical bench.

The Roman chair is the main tool for strengthening the back muscles

• the Humpbacked simulator resembles the hump of a camel. Its support legs are made of metal, and between them there is a convex stock. The person training lies on it with his stomach, his legs should be down, they are placed on the floor or support. To perform the exercise, you need to raise your legs to a horizontal position for a few seconds. Perform several repetitions until you feel tired.

Hunchback simulator - to perform the exercise you need to raise your legs to a position lying on your stomach

• The most compact back exercise machine that can fit even in a small apartment is an expander . An expander is two handles connected to each other using elastic bands, springs or rubber tubes, which are located parallel to each other, in the form of a single or double 8 or cross. Using an expander, you can do a lot of exercises for your back, arms, legs and other muscles of the body.

The expander is the most versatile tool for strengthening the muscle corset

• Available exercise machines for the back include fitball . When performing exercises on a fitball, you need to work with your own body weight. To strengthen your back muscles, you need to lie on your stomach on the ball and raise your upper body, while keeping your legs on the ground. When performed correctly, the muscles of the back, abs, arms, and legs are pumped.
• In almost any apartment you can find a place for a horizontal bar or crossbar . The usual hanging on the bar allows you to stretch the spine, reduce tension and increase its flexibility. Most of the back muscles are worked during pull-ups. You can strengthen the muscles of the lower back by performing the “corner” exercise, in which you need to raise your legs together or alternately.

The horizontal bar is the main simulator for back exercises

• You can train all the muscles of the body at the same time using a special roller . It looks like a wheel with handles on the sides. You need to grab the handles with your hands and roll it forward until the body moves to a horizontal position. Then you should, using muscle strength, pull the roller towards you, returning to its original position.

The wheel uses the maximum number of torso muscles

Pull-downs are also the main exercises for strengthening the back and spine. In the gym, you can strengthen your back muscles using pull-downs of the upper and lower pulleys.

But such a simulator is not suitable for installation in an ordinary city apartment due to its large size. The exercise machine looks like a bench with a handle placed on top.

On the back wall of the simulator, a handle is attached to weights. To pump the back muscles using the upper row, several types of grips are used: parallel, behind the head, to the chest, behind the back.

When choosing a strength trainer, it is necessary to take into account the characteristics of the room in which it will be installed and the health status of the person for whom the device is being purchased.

For example, a roller is absolutely not suitable for patients with scoliosis.

Video: “How to properly strengthen your back muscles?”

Several interesting articles on how to strengthen your back muscles and spine:

• How to strengthen your back with an expander?
• Exercises to strengthen the back in children
• About the technique of proper stretching of the back and spine in the next article
• You can read more about Pilates back exercises here
• If you want to learn about back exercises for a hernia according to Dikul, follow the link
• Yoga exercises for back pain are described in the article
• How to perform a set of exercises according to Bubnovsky for osteochondrosis of the neck is described on the page

Training programs

Any back training program should include:

• working with free weights: dumbbells, barbells, weights;
• robot on blocks and simulators;
• working with your own weight.

Based on these simple principles, you can build a fairly balanced workout to pump up your back muscles.

You shouldn’t single out one training day for your back; it’s better to combine it with training your biceps or triceps, because these muscles, to a greater or lesser extent, are involved in a complex of back exercises.

For a beginner

If you are just starting your journey in building a pumped-up physique, then your complex should be as follows:

1. Warm-up - 7-10 minutes. You can spend this time on a treadmill.
2. Deadlift 3 working sets of 6-8 reps;
3. Upper block row to the chest - 3x10;
4. Pull-ups 3 sets for maximum reps.
5. Next, you can pump your biceps and do a cool-down at the end of the session.

For experienced athletes

1. Warm up 5-7 minutes.
2. Bent-over barbell row 4×8;
3. One-arm dumbbell row 3×12;
4. Cable pull or deadlift 4×10;
5. Pull-ups 3xmax;
6. Shrugs with dumbbells 3×15;
7. Cool down at the end of the workout.

Cardio equipment

Did you know that...

Next fact

Many people advise starting muscle training with light cardio exercises . They have a general strengthening effect on the body. With regular exercise, muscle strength gradually increases.

• When exercising on a rowing machine, your back muscles are pumped . Such devices are even installed in medical centers where exercise therapy is performed. Rowing at a calm pace is one of the physical therapy exercises designed to strengthen the spine. Intense rowing allows you to pump up your back muscles. When training, many muscle groups are involved. With regular exercise, you can achieve the formation of a strong muscle corset for the spine and strengthen the arm muscles. With regular exercise, you can get not only your back, but your whole body in shape.
• There are practically no contraindications for using the “health disk” . With its help, anyone can improve the condition of the spine, normalize the tone of the back and abdominal muscles and improve the functioning of the cardiovascular system. You can perform various types of crunches on the disc.
• When using an exercise bike, you can tone your muscle tissue . Training on it helps strengthen the muscles of the back, abs, and legs. Regular exercise can prevent joint diseases. Exercise bike training is beneficial for patients with osteochondrosis, because it stimulates the muscles responsible for keeping the spinal column in the correct position.
• An elliptical trainer allows you to strengthen all muscle groups : it combines an exercise bike, a stepper and a treadmill. When using it, it is possible to minimize the load on the joints, but at the same time many muscle groups are worked out. It is able to tone all the back muscles.
• An effective cardio machine that takes up little space and allows you to train your back muscles is a stepper . These are two large pedals connected to each other, equipped with a special system. During exercise, the weight is transferred from one leg to the other. The exercise simulates walking up stairs. You can increase the load on your back using special expander handles.

Running also has a positive effect on the condition of the back muscles , so you can use a treadmill to strengthen them. But if you have some diseases of the spine, you cannot run. You won’t be able to pump up your muscles intensively with cardio exercises. This requires special strength training.

Video: “Set of exercises for working out the back”

Best Benches for Hyperextension

DFC Homegym SJ1006

The product will help you train comfortably and safely. It is made of durable elements with soft linings so as not to experience discomfort during exercise. For greater convenience, the manufacturer has equipped the device with an adjustable height, so it’s easy to adjust the device to your parameters.

Sold at a price of 4,460 rubles.

DFC Homegym SJ1006

Advantages:

• Doesn't take up space;
• Convenient adjustment;
• Sustainability.

Flaws:

• Not detected.

Sport Elite SB-600

An excellent option that is suitable for novice users. The peculiarity of the device is that it can be used both for training the back and the abs. Made from durable material and comfortable soft elements. Place only on a flat surface so that the bench does not tip over during the exercise.

The average cost is 5,500 rubles.

Sport Elite SB-600

Advantages:

• Universal design that is suitable for the abs and back;
• Easy to use;
• Folds up and doesn't take up space;
• Convenience.

Flaws:

• Not detected.

Domsen Fitness Ds31

The best device suitable for home and small fitness centers. The upholstery is made of artificial leather, so it is durable and retains a presentable appearance throughout its entire life. The design can withstand weight up to 150 kg, which is also a positive point. Suitable for training your back, buttocks and abs. The weight of the simulator is 20 kg, which ensures high stability.

Sold at a price of 10,940 rubles.

Domsen Fitness Ds31

Advantages:

• Build quality;
• Sustainability;
• Convenient adjustment;
• Efficiency.

Flaws:

• Price.

General rules for exercising on exercise machines to strengthen the back

Before using any of the simulators, you must ensure that there are no contraindications. Many strength training equipment is not recommended for use for back problems. It is also important to first understand the technique of performing the exercises. If they are done incorrectly, then there is a possibility of damage to the spine or the onset of irreversible changes in the spinal column is provoked.

Familiarize yourself with the general rules for training on simulators. You should adhere to these rules:

• Having decided to start exercising, you need to consult with a surgeon or therapist, visit the gym to understand how to do the exercises correctly, find out from the trainers which muscles are involved when using certain exercise equipment;
• before starting a strength or cardio workout, a warm-up is required to warm up the muscles;
• overexertion during exercise can cause injury; if pain occurs, training should be stopped;
• training should be carried out regularly; there will be no benefit from training performed once every two weeks.

If a person who decides to strengthen his back also needs to lose excess weight, then cardio exercises are first given, and then strength exercises are performed.

What is unique about Drewmass?

The fact is that the Drevmass roller simulator combines the functions of several devices.

It simultaneously massages the muscles, stretches the spine and trains the muscular frame. In fact, it is a simulator and a massager for the spine at the same time.

There is no need to waste money on multiple and expensive visits to doctors or useless massage equipment, just start exercising regularly and get results.

In the article, we tried to analyze the pros and cons of spinal simulators, and the final choice is yours!

Of course, you can endlessly visit a chiropractor or massage therapist. You can spend your annual salary on a subscription or equip a gym at home and then think about who to sell unnecessary bulky exercise equipment to. Or you can simply buy Woodmass on our website and start practicing: this will be the best solution.

You may also be interested in our other articles: vertebral retrolisthesis, lumbar spondylosis, gymnastics for grade 2 scoliosis.

How to choose

Each simulator is used to perform specific tasks. There are universal models, but doctors recommend ordering several types of equipment at once to equip your home gym - the effect will be better. When choosing, consider the following parameters:

• Availability of free space for equipment installation.
• Financial possibilities – there are no restrictions on prices.
• The purpose of the purchase is what the simulator is needed for.
• Quality and functionality of the simulator.

Helpful advice. Some criteria are interrelated. If you need a model with advanced functionality, you will have to spend quite a lot of money. Savings are not always truly beneficial. In some cases, it is better to pay more for quality and the opportunity to train in a variety of ways.