Help for a healthy back: back exercises

The back, with its complex structure of back muscles and the spine, literally forms the backbone of every human being. But unfortunately, back pain is an all-too-familiar reality that afflicts many of us. It may sound surprising, but younger people are more likely to be affected by back pain than older people. The good news is that over 90 percent of all back pain is uncomplicated and rarely is there an underlying serious condition.

We will take an in-depth look at back exercise and the products that can help you strengthen your back and prevent pain. Discover how you can improve your back health and effectively combat lower back pain at night.

The back, with its complex structure of back muscles and the spine, literally forms the backbone of every human being. But unfortunately, back pain is an all-too-familiar reality that afflicts... read more »
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Help for a healthy back: back exercises

The back, with its complex structure of back muscles and the spine, literally forms the backbone of every human being. But unfortunately, back pain is an all-too-familiar reality that afflicts many of us. It may sound surprising, but younger people are more likely to be affected by back pain than older people. The good news is that over 90 percent of all back pain is uncomplicated and rarely is there an underlying serious condition.

We will take an in-depth look at back exercise and the products that can help you strengthen your back and prevent pain. Discover how you can improve your back health and effectively combat lower back pain at night.

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Rückenfreund misty-mountain with pump Rückenfreund misty-mountain with pump
Do you have back problems and regular training hasn't been your thing so far? The new TOGU “Rückenfreund” allows you to do short exercise and stretching sessions that will quickly bring you the relief you need. Strengthen and stretch...
€39.90 *
Redondo Ball Redondo Ball
The Redondo Ball - made in Germany - is made of the soft, foamed and at the same time odourless material Ruton. The air filling can be individually regulated by a plug closure. The product is latex-free and made of 100% recyclable...
From €9.90 *
Brasil® in a set of 2 Brasil® in a set of 2
The TOGU Brasil - made in Germany - the small, handy deep muscle trainer. What does the application do? The TOGU Brasil give a targeted movement feedback (shaking effect) through its intelligent filling of air and weight. The deep muscle...
From €27.90 *
Dynair® Ballkissen® Senso® 33 cm Dynair® Ballkissen® Senso® 33 cm
The Dynair® Ballkissen® Senso - made in Germany - is an inflated and dynamic training tool made of high-quality Ruton. It is a space saving alternative to an exercise ball and is being used as an surface for back and fitness training....
€44.90 *
Stonies® Stonies®
Effective exercises with small „power tools“. From 0.5 kg up to 1,8 kg. The compact ball with weight filling fits in the palm of any hand and is offered with the weights 500g, 1,000g, 1,500g and 1,800g. The diameter varies depending on...
From €18.90 *
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Dynair® Premium wedge Ballkissen Dynair® Premium wedge Ballkissen
The Dynair® Wedge Ballkissen Premium - made in Germany - is an inflated and dynamic training tool made of high-quality Ruton and is shaped like a wedge. One side with round, soft Senso nubs, one side with velvety-smooth surface. It is a...
From €59.90 *
Powerball® Premium ABS® Powerball® Premium ABS®
Powerball Premium ABS What is the Powerball® Premium ABS®? It is an air-filled and burst-proof ball with ABS® Anti-Burst material. The material is odourless and very durable up to 1000 kg (ABS burst proof guarantee 170 kg, for 75 cm to...
From €38.50 *
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TOGU Balance Pad Premium TOGU Balance Pad Premium
The TOGU Balance Pad Premium is perfect for starting coordination and balance training and sensorimotor training. Dysbalance is eliminated. Due to the unstable base, constant balancing and stabilizing takes place during training. This...
€54.90 *
Dynair® Ballkissen® 33 cm Dynair® Ballkissen® 33 cm
The original Dynair ball cushion - made in Germany - is an air-filled and dynamic training device. It is considered an uncomplicated and space-saving alternative to the big ball and is used as an base for back and fitness training in...
€44.90 *
Dynair® Ballkissen® XXL Dynair® Ballkissen® XXL
An air-filled training balance cushion - made in Germany - made of high-quality ruton. The material Ruton is odourless and very resilient (up to approx. 200kg). The products are latex-free. For the original Dynair Ballkissen XXL Level...
€109.90 *
Medicine ball Medicine ball
The medicine ball - a training tool for the whole body During the exercises, tension is built up in the whole body, thereby addressing many muscle groups (muscle chains). This also trains intermuscular coordination, i.e. the interplay of...
From €19.90 *
Powerball ABS Powerball ABS
The airbag for your big ball - Original ABS® Safety made in Germany An air-filled and burst-proof ball made of Crylon. The material is odorless, latex-free,very resilient up to 500 kg (guaranteed burst-proof in case of damage to the...
From €25.90 *
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Causes of back pain

Back pain can occur for a variety of reasons and is often the result of a complex interaction of factors. A deeper understanding of these causes is crucial in order to take targeted action to prevent and relieve back pain. Here are some of the most common causes of back pain:


1. muscle tension: One of the most common causes of back pain is muscle tension. These can be caused by incorrect posture,
     excessive strain or stress. The muscles in the back become overworked and send out pain signals.
2. herniated discs: A herniated disc occurs when the soft core of a disc leaks between the vertebrae and presses on the surrounding
     nerves. This can cause severe pain and numbness in the affected area.
3. arthritis: arthritic conditions such as osteoarthritis and rheumatoid arthritis can affect the joints and spine and lead to chronic
     back pain.
4. incorrect posture and poor ergonomics: excessive sitting, especially in poor posture, can strain the back. This also applies
     to poorly adapted office chairs and workplaces.
5. lack of physical activity: an inactive lifestyle can weaken the muscles in the back and reduce flexibility, which in turn can lead
     to pain.


Knowing these potential causes is the first step in pain management and prevention. An individualised approach to back pain management can be based on identifying the specific cause and include targeted interventions to improve back health.

How can back exercise help with back pain?

Back exercise is an extremely effective way to relieve and prevent back pain. It aims to improve the strength, flexibility and endurance of the back muscles while stabilising the spine. Here are some of the ways back exercise can help with back pain:


· Strengthening the back muscles
· Improve flexibility
· Improving the stability of the spine
· Preventing recurrence of pain through strengthened muscles


However, it is important to note that not every exercise is suitable for everyone. Before you start a back workout, you should talk to a doctor or physiotherapist to make sure the exercises you choose fit your individual needs. A tailored exercise plan can help you achieve the best results in relieving back pain and improving your back health.

Effective back exercises with exercise equipment

Incorporating equipment into your back workout can make it more effective and versatile. Here are some ways you can incorporate equipment into your back workout:


· Exercise ball: an exercise ball can be used for a variety of exercises to improve stability and balance. For example, you can lie
   on the ball and do back extension exercises to strengthen the lower back muscles.
· Theraband or resistance bands: These bands offer variable resistance levels and can be used for exercises such as shoulder blade
   pulling or resistance rowing to strengthen the back muscles.
· Ball pillows: Ball cushions are versatile back training aids, promote stability and posture due to their unstable seating surface and
   are particularly suitable for people with sedentary jobs.
· Balance Boards: Balance boards intensify back training and promote coordination due to their unstable surface. They activate the
   torso muscles and help prevent back pain.
· Yoga mat: A soft surface such as a yoga mat is important to comfortably perform floor exercises that promote flexibility and
   stability of the spine.


Before incorporating equipment into your back training, it is important to learn the correct technique to avoid injury. It is advisable to get professional guidance from a fitness trainer or physiotherapist to ensure that you are using the equipment correctly and that the workout is tailored to your individual needs.

Frequently asked questions about back exercises

What exercises are specifically for strengthening the lower back in back exercise?

In back exercises for the lower back, exercises such as leg raises and lower back extensions are particularly effective for strengthening this region.

Can back exercises help with lower back pain at night?

Yes, targeted back exercises can strengthen the muscles in the lower back and improve circulation, which can help relieve night-time pain.

How often should I do lower back exercises to get effective results?

Regular exercise two to three times a week can help to effectively strengthen the back muscles and reduce night-time lower back pain.

Is special equipment required to do lower back exercises?

Special equipment is not essential, but it can enhance the workout. Some exercises can be made more effective with aids such as exercise balls or therabands.

What role does posture play in lower back pain?

Poor posture can contribute to lower back pain. Back exercises help to correct posture and reduce the strain on the spine.

Can I do back exercises at home?

Yes, many back exercises can be done comfortably at home. However, it is important to learn the correct technique to avoid injury.

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