EMS training for the lower back

Woman doing exercises to strengthen her core and lower back muscles with EMS in the gym

The back consists of different muscles that can be specifically trained with an EMS device . However, the lower back muscles are often neglected, although they are of enormous importance, for example for our posture. If the lower back muscles are specifically strengthened, our posture improves when walking, standing and sitting.

In addition, back pain, especially in the area of ​​the lumbar spine, can be avoided or reduced by well-trained muscles. According to a study by the University of Bayreuth, regular EMS training on different parts of the body can relieve back pain.[1]

How to place the EMS electrodes for lower back training

You can train the trunk or the lower back muscles with the square 5x5 cm electrodes, which are included in the scope of delivery of the STIM-PRO X9

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The recommended programs for axion EMS machines

  • Power

    We recommend program P17 for beginners and P19 for advanced users with the STIM-PRO X9

  • Muscle mass

    We recommend program P21 for beginners and P23 for advanced users with the STIM-PRO X9

  • Endurance

    We recommend program P25 for beginners and P27 for advanced users with the STIM-PRO X9

Please note when using EMS:

The intensity should be set so that the intended muscle contracts significantly without causing you to feel pain.

Before training, you should warm up your muscles to prepare them for the upcoming exertion. Our EMS TENS combination device STIM-PRO X9 has pre-installed warm-up programs that start automatically before the actual training programs. So you can carry out your training completely relaxed.

Training exercise for the lower back muscles with EMS

  • 1. Place EMS electrodes

    Place the electrodes on the muscle as described on this page

    2. Select program on the EMS device

    Choose one of the recommended programs on the STIM-PRO X9 or introduce yourself. through the freely selectable parameters, your own training program together

  • 3. Superman with an EMS device

    • Lie on your stomach and stretch your arms forward
    • Raise your arms and legs in the air while keeping your torso on the ground
    • Hold this position for 20-60 seconds until you can hardly hold it anymore
    • Lower your arms and legs back to the floor
    • Repeat this exercise several times

    Notice: If this exercise is too easy for you, you can still cross your arms and legs during the exercise
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Video tutorial for EMS training for the lower back

Watch video on Youtube

The benefits of EMS training

  • Train anywhere

    You can do EMS training anywhere, even at home. However, it can also be used on the go without any problems.

  • Gentle on the joints

    Due to the electrical impulses, you can largely do without additional weights, which is easy on your joints.

  • Time efficient training

    Due to the higher intensity, the training duration can be reduced compared to conventional training

  • health oriented

    Regardless of whether you are a sports enthusiast or a beginner, everyone can benefit from EMS training right from the start

[1] Whole-body electrostimulation training for back problems. (2002). https://cdn.website-editor.net/9361f7a6caf544fba92d40e9e37ab7fa/files/uploaded/GK-EMS%2520bei%2520R%25C3%25BCckenbeschwerden.pdf

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