{"id":10925,"date":"2026-06-02T11:01:35","date_gmt":"2026-06-02T09:01:35","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=10925"},"modified":"2026-06-02T11:04:09","modified_gmt":"2026-06-02T09:04:09","slug":"englisch-rueckentraining-fuer-zuhause-fitnessgeraete-und-uebungen-fuer-einen-starken-ruecken","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/en\/englisch-rueckentraining-fuer-zuhause-fitnessgeraete-und-uebungen-fuer-einen-starken-ruecken\/","title":{"rendered":"Back Training at Home: Fitness Equipment and Exercises for a Strong Back"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>A pulling sen\u00adsa\u00adtion in the lower back, tension in the should\u00aders and neck: around 45 percent of the Swiss popu\u00adla\u00adtion suffers from back pro\u00adblems. But it doesn\u2019t have to be that way! With the right back trai\u00adning routine at home, these issues can be addres\u00adsed effec\u00adtively and pre\u00adven\u00adted at an early stage. In this guide, you\u2019ll learn which fitness equip\u00adment and exer\u00adci\u00adses help streng\u00adthen your back effi\u00adci\u00adently.<\/strong><\/p>\n<h2>Let\u2019s start with the basics: How is the back structured?<\/h2>\n<p style=\"text-align: justify;\">The back is not a single muscle but a team of several muscle layers stacked on top of each other. Deep inside, directly along the spine, are small muscles that keep each ver\u00adte\u00adbra in place. They provide the fine sta\u00adbi\u00adlity that we uncon\u00adsciously rely on when bending, twis\u00adting, or stan\u00adding up.<\/p>\n<div id=\"attachment_10802\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10802\" class=\"wp-image-10802 size-full\" title=\"The human back consists of many individual muscle groups, some of which overlap.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen.webp\" alt=\"Back anatomy muscle groups\" width=\"1280\" height=\"731\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen-980x560.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/ruecken-anatomie-muskelgruppen-480x274.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><p id=\"caption-attachment-10802\" class=\"wp-caption-text\">\u00a9 Axel Kock \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">Above these lies a longer muscle layer that keeps the upper body upright and extends along both sides of the spine from the pelvis to the neck. This is the area that quickly becomes fatigued and tense after pro\u00adlon\u00adged sitting.<\/p>\n<p style=\"text-align: justify;\">The upper, visible layer con\u00adsists of three large muscles that every back workout should target:<\/p>\n<ul style=\"text-align: justify;\">\n<li>The latis\u00adsi\u00admus dorsi extends from the hip to the upper arm and creates the cha\u00adrac\u00adte\u00adristic V\u2011shape. It is acti\u00adva\u00adted during every pull-up and while <a href=\"https:\/\/isports.ch\/magazin\/en\/a-comparison-of-rowing-machines-top-models-for-beginners-and-advanced-users\/\">trai\u00adning on a rowing machine<\/a>.<\/li>\n<li>The tra\u00adpe\u00adzius muscle is located between the neck and the middle back and con\u00adtrols the shoulder blades. It is essen\u00adtial for main\u00adtai\u00adning an upright posture.<\/li>\n<li>The erector spinae muscles run along both sides of the spine and straigh\u00adten the upper body. Without them, you would imme\u00addia\u00adtely fall forward while stan\u00adding.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Tog\u00ade\u00adther with the abdo\u00admi\u00adnal muscles, glutes, and hip flexors, these muscles form the core \u2013 the centre of the body. A healthy back only func\u00adtions relia\u00adbly when the entire team works tog\u00ade\u00adther, not just the visible back muscles.<\/div><\/div>\n<h2>Where are the common problem areas in the back?<\/h2>\n<p style=\"text-align: justify;\">Nearly half of the Swiss popu\u00adla\u00adtion repor\u00adted back pain in the most recent <a href=\"https:\/\/www.bfs.admin.ch\/bfs\/de\/home\/statistiken\/gesundheit\/erhebungen\/sgb.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Swiss Health Survey<\/a>. Among men, back pain is even the most common phy\u00adsi\u00adcal com\u00adplaint, and at least 80 percent of people expe\u00adri\u00adence back pro\u00adblems at least once in their lives. The <a href=\"https:\/\/www.rheumaliga.ch\/assets\/doc\/CH_Dokumente\/blog\/2020\/rueckenreport-2020\/Rueckenreport-2020.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Back Report 2020<\/a> con\u00adcluded: \u201cBack pain is a wide\u00adspread public health issue.\u201d<\/p>\n<div id=\"attachment_10803\" style=\"width: 1290px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10803\" class=\"wp-image-10803 size-full\" title=\"Back pain is considered a widespread condition in Switzerland \u2013 training your back at home can strengthen the muscles.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule.webp\" alt=\"Woman experiencing lower back pain in the lumbar spine\" width=\"1280\" height=\"728\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule-980x557.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckenschmerzen-lendenwirbelsaeule-480x273.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><p id=\"caption-attachment-10803\" class=\"wp-caption-text\">\u00a9 Charnelle VDR\/peopleimages.com \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">These com\u00adplaints often occur in several areas. The lumbar spine carries most of the body\u2019s weight and is par\u00adti\u00adcu\u00adlarly sen\u00adsi\u00adtive to impro\u00adper lifting tech\u00adni\u00adques as well as weak abdo\u00admi\u00adnal and glute muscles. The tho\u00adra\u00adcic spine becomes stiff from hours spent leaning forward at a screen, leading to the dull pres\u00adsure often felt between the shoulder blades. Mean\u00adwhile, the cer\u00advical spine suffers from con\u00adstantly looking down at a smart\u00adphone \u2013 com\u00admonly refer\u00adred to as \u201ctech neck\u201d.<\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">The most common causes are lack of exer\u00adcise, one-sided strain, and exces\u00adsive sitting. This is exactly where back trai\u00adning can have a the\u00adra\u00adpeu\u00adtic effect.<\/div><\/div>\n<h2>How can you strengthen your back?<\/h2>\n<p style=\"text-align: justify;\">Without muscle deve\u00adlo\u00adp\u00adment, there is no stable core. Three key ele\u00adments have been proven to reduce back pain and protect the spine over the long term.<\/p>\n<ol style=\"text-align: justify;\">\n<li>Tar\u00adge\u00adted strength trai\u00adning with weights two to three times per week. This builds muscle mass and teaches the deep sta\u00adbi\u00adli\u00adsing muscles to absorb loads cor\u00adrectly.<\/li>\n<li>Mobi\u00adlity trai\u00adning: Exer\u00adci\u00adses for <a href=\"https:\/\/isports.ch\/Functional\/Balance-Stabilitaet\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">balance and sta\u00adbi\u00adlity<\/a> effec\u00adtively streng\u00adthen the core.<\/li>\n<li>Con\u00adscious posture in ever\u00ady\u00adday life: An ergo\u00adno\u00admic sitting posi\u00adtion and getting up regu\u00adlarly from your desk help prevent twelve hours of sitting from undoing the bene\u00adfits of your back trai\u00adning.<\/li>\n<\/ol>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\"><strong>Good to know:<\/strong> Back exer\u00adci\u00adses should never be viewed in iso\u00adla\u00adtion. A healthy back is achie\u00adved through tar\u00adge\u00adted trai\u00adning of the entire core. If the abdo\u00admi\u00adnal muscles are weak and the hip flexors become shor\u00adtened from pro\u00adlon\u00adged sitting, the pelvis tilts forward. The spine com\u00adpen\u00adsa\u00adtes by incre\u00adasing the arch in the lower back, and the lower back ulti\u00adm\u00adately pays the price.<\/div><\/div>\n<h2>Which fitness equipment is best for back training?<\/h2>\n<p style=\"text-align: justify;\">A variety of fitness equip\u00adment can be used for back trai\u00adning at home. The choice depends on your available space, budget, and goals. These pieces of equip\u00adment cover vir\u00adtually all important move\u00adment pat\u00adterns:<\/p>\n<ul style=\"text-align: justify;\">\n<li><a href=\"https:\/\/isports.ch\/Kraft\/Kurzhanteln\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Dumb\u00adbells<\/strong><\/a> allow rowing varia\u00adti\u00adons, reverse flyes, and pull\u00adovers<\/li>\n<li><a href=\"https:\/\/isports.ch\/Kraft\/Langhanteln-Hantelstangen\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Bar\u00adbells<\/strong><\/a><strong> with <\/strong><a href=\"https:\/\/isports.ch\/Kraft\/Hantelscheiben\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>weight plates<\/strong><\/a> form the basis for dead\u00adlifts and bent-over rows<\/li>\n<li><a href=\"https:\/\/isports.ch\/Kraft\/Kettlebells\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Kett\u00adle\u00adbells<\/strong><\/a> combine strength and endu\u00adrance through dynamic move\u00adments<\/li>\n<li><a href=\"https:\/\/isports.ch\/Functional\/Klimmzugstangen\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Pull-up bars<\/strong><\/a> provide the most effec\u00adtive exer\u00adcise for deve\u00adlo\u00adping the lats<\/li>\n<li><a href=\"https:\/\/isports.ch\/Ausdauer\/Rudergeraete\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Rowing machi\u00adnes<\/strong><\/a> train the should\u00aders, lats, legs, and car\u00addio\u00advas\u00adcu\u00adlar system simul\u00adta\u00adneously<\/li>\n<li><a href=\"https:\/\/isports.ch\/Functional\/Balance-Stabilitaet\/Fitness-Baender\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Resis\u00adtance bands<\/strong><\/a> are par\u00adti\u00adcu\u00adlarly sui\u00adta\u00adble for people with back pro\u00adblems<\/li>\n<li><a href=\"https:\/\/isports.ch\/Kraft\/Hantelbaenke\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Weight benches<\/strong><\/a> serve as the foun\u00adda\u00adtion for dumb\u00adbell exer\u00adci\u00adses<\/li>\n<li><a href=\"https:\/\/isports.ch\/Kraft\/Kraftstationen\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><strong>Multi-gyms<\/strong><\/a> provide lat pull\u00addowns, rowing exer\u00adci\u00adses, and many other func\u00adtions in a compact space<\/li>\n<\/ul>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel\/25PVS40000\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1329 size-large\" title=\"Tunturi Platinum Full Smith Functional Trainer with weight stacks\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-1024x1024.jpg\" alt=\"Tunturi Platinum Full Smith Functional Trainer with weight stacks\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-1024x1024.jpg 1024w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-300x300.jpg 300w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-150x150.jpg 150w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel-768x768.jpg 768w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2027\/10\/Tunturi-Platinum-Full-Smith-Functional-Trainer-mit-Gewichtsstapel.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">For a strong core, there are <a href=\"https:\/\/isports.ch\/Kraft\/Bauch-Rueckentrainer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">abdo\u00admi\u00adnal and back trai\u00adners<\/a> that combine both func\u00adtions in a single fitness machine. Would you like to test the equip\u00adment before buying? Visit our <a href=\"https:\/\/isports.ch\/Showroom\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">isports show\u00adroom in Lupfig<\/a>. The loca\u00adtion is easily acces\u00adsi\u00adble from Zurich, Basel, Bern, Lucerne, and Zug, and our expert staff will be happy to provide per\u00adso\u00adnal advice.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A pulling sen\u00adsa\u00adtion in the lower back, tension in the should\u00aders and neck: around 45 percent of the Swiss popu\u00adla\u00adtion suffers from back pro\u00adblems. But it doesn\u2019t have to be that way! With the right back trai\u00adning routine at home, these issues can be addres\u00adsed effec\u00adtively and pre\u00adven\u00adted at an early stage. In this guide, [\u2026]<\/p>\n","protected":false},"author":11,"featured_media":10923,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[195],"tags":[],"class_list":["post-10925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Back Training at Home: Fitness Equipment and Exercises for a Strong Back<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/en\/englisch-rueckentraining-fuer-zuhause-fitnessgeraete-und-uebungen-fuer-einen-starken-ruecken\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back Training at Home: Fitness Equipment and Exercises for a Strong Back\" \/>\n<meta property=\"og:description\" content=\"A pulling sen\u00adsa\u00adtion in the lower back, tension in the should\u00aders and neck: around 45 percent of the Swiss popu\u00adla\u00adtion suffers from back pro\u00adblems. But it doesn\u2019t have to be that way! With the right back trai\u00adning routine at home, these issues can be addres\u00adsed effec\u00adtively and pre\u00adven\u00adted at an early stage. In this guide, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/isports.ch\/magazin\/en\/englisch-rueckentraining-fuer-zuhause-fitnessgeraete-und-uebungen-fuer-einen-starken-ruecken\/\" \/>\n<meta property=\"og:site_name\" content=\"isports Magazin\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/isports.ch\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-06-02T09:01:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-02T09:04:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/rueckentraining-fuer-zuhause-mit-fitnessgeraeten.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Marco Sinopoli\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta 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