Embrace This One Back Movement Daily for Optimal Health
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Understanding the Back Movement Myth
In my experience as a kinesiologist, I've observed a common trend among my clients: a prevalent fear of back rounding. For years, we have been conditioned to engage our core, maintain a rigid spine, and hinge at the hips with precision. This mindset is not only entrenched in fitness culture but is also a key component of workplace safety training. While the emphasis on 'hinging at the hips and activating those large leg muscles' is beneficial for heavy lifting, it’s crucial to recognize that adopting this as the sole method has notable downsides.
Many health professionals, including myself, frequently encounter fear-based avoidance of bending the back. The widespread belief that this movement is unsafe or inefficient has led to an aversion to spinal flexion, despite it being a natural motion. For instance, in deadlifting or lifting objects from the ground, the stigma around spinal flexion has been so severe that it may actually exacerbate pain and hinder performance. Fortunately, we can shift this negative narrative by broadening our understanding of safe lifting practices and retraining our bodies to move in their natural ways.
Releasing Fear and Enhancing Back Functionality
We've constrained the potential and strength of our backs due to fear. It's time to break free from these restrictions and start training our bodies to function at their fullest. However, it’s important to note that back pain and mechanics are intricate subjects. I never want to oversimplify rehabilitation, especially for individuals with a significant history of back pain or chronic conditions, who may require more comprehensive strategies than the three exercises outlined below. Always consult a qualified physiotherapist or kinesiologist if you have concerns regarding your health.
If you're feeling prepared to tackle a new challenge, let’s explore a straightforward yet effective program. These exercises focus more on mobility than on resistance training, so I encourage you to commit to performing them daily. If you’re pain-free, feel free to engage in these exercises without hesitation. If discomfort arises, proceed cautiously and focus on mastering the first two exercises before progressing to the third. Here are some benefits you might notice after just a few sessions:
- Enhanced occupational wellness for those in active jobs
- Improved safety and functionality in daily activities
- Increased range of motion and weightlifting capabilities
- Reduced risk of spine-related or joint injuries
- And much more!
As long as you work within your limits of mobility, strength, and load tolerance while progressively increasing your capacity over time, rounding your back can be a safe movement.
Performing Effective Back Exercises
Spinal Flexion Mobility Drill
Application: Approximately 10 repetitions
Cues: Start seated with legs extended in front. Hinge at the hips and flex your spine forward, walking your hands down your legs. Be deliberate in rounding your spine. Exhale as you reach forward, holding for 2–3 seconds before returning to the start position. If flexibility is an issue, consider using a strap or towel around your feet for assistance.
Toe Touch Squats
Application: 10–12 repetitions
Cues: Hinge at the hips and lower your arms toward the floor. Don’t worry if you can’t reach your toes—just do your best. Allow your spine to curve naturally. Then, drop into a squat by bending your knees, lowering your hips, and lifting your chest. Pause in the squat position for 1–2 seconds before rising back up.
Jefferson Curl
Application: 12–15 repetitions
Cues: Stand on a step holding a dowel or light kettlebell. Begin rounding your spine and rolling down one vertebra at a time, starting from your head to your lower back. Hold the bottom position for 1–2 seconds, then reverse the motion back up. Keep your knees straight throughout. This exercise is excellent for loosening and strengthening the hamstrings while elongating the lower back.
In Summary
Contrary to common belief, rounding your back and lifting weights can be done safely! For decades, we’ve been misinformed, which has only fueled fear and led to unnatural movement patterns. To prevent spine-related injuries and enhance trunk strength, it’s essential to embrace all movements and positions your back can perform. This mindset shift can unlock new possibilities for a healthier you.
You can do this!
-David Liira, Kinesiologist