Top 10 exercises for a healthy back

If your lifestyle involves a lot of sitting each day, it's important that you watch your posture and move around as much as you can to reduce the risk of muscle, bone and joint problems. 

Bethany Tomlinson, musculoskeletal clinical service manager at AXA Health, looks at 10 exercises to help keep your back healthy.

A modern problem

Modern life doesn't lend itself to having a healthy back. For many of us, long hours sitting all day at a desk or on the road can take its toll, add to this a whole host of other sedentary behaviours like TV viewing, sitting at a computer and game console use, and it's no wonder that our bodies start feeling the strain.

With many adults in the UK spending around 9 hours each day sitting¹, it may come as no surprise that almost one third of the population in the UK have an MSK condition such as frozen shoulder or back pain.²

Keeping your posture in check

Despite common beliefs, there is no strong evidence to suggest that there is a “correct” posture for us to adopt while sitting, or that avoiding “incorrect” postures can lead to back pain.

The key here is to move around and change your position regularly, as being physically active is important for your health.³

Staying active for your whole health

Research has shown that sitting still for too long – day in, day out – is linked to being overweight or obese, type 2 diabetes, some types of cancer, and early death.⁴

Sitting for long periods is also thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat; and being sedentary can even lead to cardiovascular disease.⁵

Add it all up and, if your lifestyle involves a lot of sitting, it's vital you take care of yourself.

Some useful tips to help you break up the amount of time you spend sitting each day include:

• standing if you take a train or bus,
• taking the stairs and walking up escalators,
• setting a reminder to get up every 30 minutes,
• height adjustable desks, that allow you to stand while you are working can also help, but do try and avoid standing all day,
• standing and doing some stretches by your desk or walking around while you're on the phone,
• taking a walk break every time you have a coffee or tea break,
• walking to a co-worker's desk if you can instead of emailing or calling them,
• walk and talk meetings – whether they’re in person or virtual,
• swapping some TV time for more active pastimes or hobbies.

Self-managing muscle, bone and joint problems

Here are ten lower back and core exercises that a physiotherapist might recommend to help.

They can all be done in the comfort of your own home, and are especially useful if you sit for long periods, as they help to encourage good posture and strengthen key muscles.

1. Cat stretch

This exercise helps to stretch your lower back as you move from kneeling on all fours to sitting on your heels.

Tips: The movement into sitting on your heels should be smooth and controlled. Don't hold your breath as you perform the exercise.

2. Anterior pelvic tilt

This improves lower back and pelvic movement by arching your back in four-point kneeling.

Tips: The movement should be slow and controlled. Breathe normally throughout the exercise.

3. Knee to chest

Lie on your back and clasp your hands around one knee, pulling it towards your chest. Leave the other leg flat and hold the movement for 10 seconds. Then change legs. 

Tips: Do this lower back exercise slowly and with control. You can also pull both knees towards your chest at the same time and hold for 30 seconds. 

4. Lumbar side-flexion

This helps to stretch your lower back by bending from side to side.

Tips: The movement should be slow and controlled, and should only be to the side.

5. Lumbar extensions prone

This exercise involves passive movement of the lower back as you lie on your front.

Tips: Use your arm muscles to push up as you allow your back to arch.  Breathe out at the top of the movement and slowly lower yourself down.

6. Hip rolls

This involves lifting your lower back and buttocks off the ground by pushing through your feet in a gradual motion.

Tips: Your lower back should remain in a neutral position (neither arched or rounded) throughout. Hold the lifted position as steadily as possible whilst inhaling.

7. Lumbar rotation crook lying

Active movement of the lower back (rotation) by lying on your back, knees bent and feet on the bed or floor. Slowly roll your knees from one side to the other

Tip: Roll the knees from side to side slowly and with control.

8. Bird dog

This exercise helps you strengthen your core stability, shoulder and buttock muscles. It involves four point kneeling with lifting your opposite arm and leg.

Tips: Your lower back should remain in a neutral position (neither arched or rounded) throughout. A straight line should form from your ankle to hip and hand and shoulder. Hold this position as steady as possible while maintaining a normal breathing pattern.

9. Abdominal engagement

By lifting your hips and knees, this exercise helps you strengthen your core stability muscles.

Tips: Activate your core stability muscles by gently drawing your lower abdomen towards your spine. Ensure your lower back remains in a neutral position (neither arched or rounded) throughout. Hold this position as steady as possible while maintaining a normal breathing pattern and keeping your knees and hips flexed to 90 degrees.

10. Dead bug

This exercise help you to improve lower back and core control through lying on your back and lifting your opposite arm and knee alternately.

Tips: Activate your core stability muscles by gently drawing your lower abdomen towards your spine. Your lower back should remain in a neutral position (neither arched or rounded) throughout. Hold this position as steady as possible while maintaining a normal breathing pattern.

If you suffer with back pain, or any other issue affecting your muscles, bones and joints that doesn’t seem to be getting better, or actually gets worse over time, it’s worth contacting your GP to find out the cause (if unknown) and what treatment may be available to aid recovery.

References

1. How long do adults spend sitting down?  - NHS
2. Musculoskeletal Health - NHS
3. Posture - NHS
4. Why we should sit less - NHS
5. Are you sitting to much - BHF