How To Keep Your Back Strong And Healthy

As a personal trainer the most common complaints from people coming to me for the first time are about their shoulders and/or backs. Last month I addressed how to save your shoulders. This month I will show you how to keep your back strong and healthy.

In August 2006, I suffered a disc bulge in my lower back. The injury was severe enough to sideline me for 3 months. I had excruciating pain in my left leg for weeks. My injury was due to repetitive movements (specifically the golf swing, thousands of times over) which lead to significant muscle imbalances. My doctor said that I would have most likely suffered from a complete disc herniation had I not had a strong core. Although I never want to go through that pain again, it gave me an understanding of the pain many people deal with on a daily basis.

This article is intended as an overview only. If you suffer from back pain, check with your doctor before trying any of these exercises. He or she will determine if other diagnostic tests such as x-rays or MRI may be required.

I have had the privilege of attending a two day workshop with Dr. Stuart McGill, Professor of Biomechanics at the University of Waterloo. Dr. McGill is considered to be one of the leading experts in the world on back mechanics and health.

According to Dr. McGill, most people who suffer from back pain have poor movement patterns. For example a construction worker who repeatedly bends to hammer etc. or the person who does 200 sit-ups a day. The spine was not meant for this kind of motion or position called flexion. Do this movement enough and you will eventually end up with back pain.

Incorrect position for bending/tying shoes

Correct way to bend to pick up an object or tie shoes. (This also shows the importance of being able to squat)

Imagine your core as a barrel. The barrel is made up of the muscles in our back, the muscles in our diaphragm ( rectus abdominus, interal and external obliques) and the muscles in our pelvic floor and lower abdominal area (transverse abdominus). These muscles must all work together to protect the spine. Your risk of back injury will be greatly reduced if you can do plank for 2 minutes and side plank for 90 seconds a side. Strong hips are also very important for protecting the low back. Power should be generated at the hips not by the low back. Unfortunately many people use their backs when lifting which is a recipe for disaster.

The Golden Rules of safe abs and low back training (can also be applied to everyday life when lifting or moving heavy items) are:

1. Brace the abs – try this exercise to understand what bracing means and feels like. With a partner while facing them take their hand and squeeze it as hard as you can. Now release their hand. Keep facing your partner. Stand with your feet about shoulder or hip width apart…feel as though you are spreading the floor with your feet and resist outward at your knees. Knees should be slightly bent. Stiffen your torso, lock down the muscles in your chest and upper back. Now take your partners hand and squeeze again as hard as you can. You should notice a considerable difference in the strength of your squeeze (it should be much harder than the first time). This is the bracing technique. Remember it, practice it and use it when performing all exercises at the gym – standing, sitting, even on cardio equipment. Also use this technique when lifting or moving heavy objects. Remember a stiff torso that is braced will protect your spine!

2. Never round the back (flexion of the spine). Not even to pick up weights at the gym!

Here are some exercises to help you develop a stronger back:

Bird Dog

• Kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours”. Brace your abs.
• Raise your right hand and left leg simultaneously while keeping your abs braced.
• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table but keeping the natural curve in your low back.
• Hold for 3-5 seconds and then slowly lower without rotating your pelvis
• If this is too difficult to start, do legs only at first until you are stronger
• Start with 2 sets of 8 on each side and work up to 12 on each side at least three times a week

Hip Bridge or Glute Squeeze

• Lie on your back with your knees bent. Push through your heels and squeeze your butt to raise up into the top of a hip extension movement
• Squeeze your butt and hold that position for the recommended time.
• Do all the work with your glutes (butt muscles)…try not to use your low back.
• Start with 2 sets of 8 and work up to 15 at least three times a week

Plank

• Lie on your stomach on a mat
• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally
• Hold this position for as long as possible even if it’s only 15 seconds when you start. Do these several times a week. Try to add at least 5 seconds each week. If you can do more. Great!
• Do this at least twice, 3 times a week to start.

Side plank

• Easier progression. Knees on the floor. On a mat lie on your side with your knees and hips bent, up on your elbow. Your free hand will come across and cap over the opposite shoulder for stability. Your shoulder should be over your elbow. Push your hips forward (hinge) to come into the plank position.
• Once you have mastered this position try a full side plank position. Maintain the same arm position for shoulder stability but this time lift your hips and knees off the floor.
• Raise your body so it hovers over the mat.
• Keep your back straight and your hips up. Hold your abs tight (brace) just as is done in the front plank.
• Hold this position for as long as possible and then switch side. This position is tougher to hold than the front plank.
• Do this at twice on each side at least three times a week.

Lateral Leg raises (hip strength)

• Lying on your side on a mat. Extend your lower arm straight back and rest your head on your arm.
• Brace your abs and lift your leg up and down. Slow and controlled is the movement speed. Make sure your foot is flexed.
• This is not about how high you can get your leg. Lift only about 12 – 18 inches. You can change positions of your leg to front, middle and back to hit all parts of your glute medius muscle (hip).
• Start with 15 on each side and work up to 30 on each side at least three times a week.