Back injuries are among the most common issues faced by athletes, fitness enthusiasts, and the general population alike. These injuries can range from minor strains to severe conditions such as herniated discs, sciatica, and chronic lower back pain.
With the prevalence of sedentary lifestyles and improper exercise form, protecting your back should be a top priority in any fitness regimen. Incorporating exercises specifically designed to strengthen and stabilise your back can significantly reduce your risk of injury. In this article, we’ll explore the five best exercises to protect your back against injuries, backed by science.
Why Back Strength and Stability Are Crucial
Before diving into the exercises, it’s essential to understand why back strength and stability are so important. Your back comprises the spine, muscles, ligaments, and nerves, all of which work together to provide support, mobility, and protection. The lower back, or lumbar region, bears most of your body’s weight, making it particularly vulnerable to injuries. In fact, according to a study published in Spine (Balagué et al., 2012), lower back pain is one of the leading causes of disability worldwide.
Source: Stevie D PhotographyStrengthening the muscles that support the spine, such as the erector spinae, latissimus dorsi, and core muscles, can help distribute load evenly and reduce the strain on the spine itself. Furthermore, improving mobility and flexibility through targeted exercises can prevent stiffness and ensure that the spine can move without restriction, reducing the risk of injury.
Let’s look at the five best exercises to protect your back from injury.
1. Bird Dog
The Bird Dog exercise is a core-stabilising movement that targets the erector spinae, obliques, and glutes, all of which play a crucial role in supporting the spine.
It promotes balance and coordination while enhancing spinal stability, reducing the risk of back injuries caused by imbalances or weak supporting muscles. The exercise involves extending one arm and the opposite leg while keeping the back in a neutral position, which activates the deep core muscles that stabilise the spine.
How to Perform the Bird Dog:
- Begin on your hands and knees, with your hands directly beneath your shoulders and your knees under your hips.
- Slowly extend your right arm forward and your left leg backward, keeping your back straight.
- Hold the position for a few seconds, then return to the starting position.
- Repeat on the opposite side, extending your left arm and right leg.
- Perform 10-12 repetitions per side.
Scientific Backing: A study published in the Journal of Orthopaedic & Sports Physical Therapy found that the Bird Dog exercise effectively activates the lumbar multifidus, a deep stabiliser muscle that plays a key role in spinal stability (McGill, 2002).
2. Deadlift
The Deadlift is one of the most powerful exercises for building overall strength, particularly in the posterior chain, which includes the lower back, glutes, hamstrings, and upper back.
When performed correctly, the Deadlift strengthens the erector spinae and helps improve the spine’s ability to handle heavy loads. Additionally, it promotes proper hip hinge movement, a crucial element in preventing back injuries during lifting and everyday movements.
How to Perform a Deadlift:
- Stand with your feet shoulder-width apart, with a barbell placed in front of you.
- Bend at the hips and knees to grip the bar with both hands, keeping your back straight.
- Lift the bar by extending your hips and knees, keeping the bar close to your body.
- Stand fully upright with the bar at hip level.
- Lower the bar back to the ground in a controlled manner by bending at the hips and knees.
- Perform 3-4 sets of 6-8 repetitions.
Scientific Backing: Research published in the Journal of Strength and Conditioning Research demonstrated that the Deadlift effectively strengthens the erector spinae and improves overall back health, reducing the risk of injury during high-load activities (Escamilla, 2001).
3. Plank
The Plank is a simple yet highly effective exercise for strengthening the core muscles, which play a vital role in stabilising the spine and protecting it from injury.
By engaging the rectus abdominis, transverse abdominis, and obliques, the Plank helps build endurance and support for the lower back. A strong core reduces the strain on the lumbar region, particularly during activities that require bending, lifting, or twisting.
How to Perform a Plank:
- Begin in a forearm plank position with your elbows directly beneath your shoulders and your feet hip-width apart.
- Keep your body in a straight line from your head to your heels, avoiding sagging or arching in the lower back.
- Engage your core muscles and hold the position for as long as possible, aiming for 30-60 seconds.
- Perform 3-4 sets, gradually increasing the hold time as your strength improves.
Scientific Backing: A study in the Journal of Physical Therapy Science found that the Plank significantly improves core strength and endurance, reducing the risk of lower back pain and injury (Kang et al., 2015).
4. Hip Hinge (Romanian Deadlift)
The Hip Hinge is a foundational movement that emphasises proper bending at the hips, reducing strain on the lower back. It also strengthens the hamstrings, glutes, and erector spinae, providing support for the spine during lifting activities. The Romanian Deadlift variation of the hip hinge targets the posterior chain more effectively, building strength in the muscles that protect the lower back.
How to Perform a Romanian Deadlift:
- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of you.
- Keeping your knees slightly bent and your back straight, hinge at the hips to lower the weights towards the ground.
- Lower the weights until you feel a stretch in your hamstrings, then return to the starting position by extending your hips.
- Perform 3-4 sets of 8-10 repetitions.
Scientific Backing: A study in Clinical Biomechanics found that the Romanian Deadlift enhances lumbar spine stability by strengthening the posterior chain, making it an effective exercise for back injury prevention (Welsh et al., 2013).
5. Superman
The Superman exercise is designed to target the lower back, glutes, and shoulders, improving both strength and endurance in the muscles that support the spine.
By lifting the arms and legs while lying face down, the Superman mimics the movement patterns that engage the spinal extensors and help to counteract the effects of poor posture, which is a common contributor to back pain and injury.
How to Perform the Superman:
- Lie face down on a mat with your arms extended in front of you and your legs straight.
- Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back muscles.
- Hold the position for a few seconds, then lower your arms and legs back to the ground.
- Perform 3 sets of 10-12 repetitions.
Scientific Backing: A study published in the Journal of Strength and Conditioning Research found that exercises like the Superman improve endurance in the lumbar extensors, helping to reduce the incidence of lower back pain (Biering-Sørensen, 1984).
Conclusion
Incorporating these five exercises into your routine will help protect your back against injuries by building strength, stability, and endurance in the muscles that support the spine. Whether you’re lifting heavy weights or simply going about your daily activities, a strong back is essential for preventing injury and maintaining good posture. Remember, consistency is key—perform these exercises regularly to reap the long-term benefits.
Key Takeaways Table
Bibliography
Balagué, F., Mannion, A.F., Pellisé, F. and Cedraschi, C., 2012. Non-specific low back pain. The Lancet, 379(9814), pp.482-491.
Biering-Sørensen, F., 1984. Physical measurements as risk indicators for low back trouble over a one-year period. Spine, 9(2), pp.106-119.
Escamilla, R.F., 2001. Deadlift technique and low back injuries: A review of the literature. Journal of Strength and Conditioning Research, 15(1), pp.129-138.
Kang, K. and Jung, J., 2015. Effects of plank exercise on abdominal muscles and trunk balance in healthy adults. Journal of Physical Therapy Science, 27(1), pp.69-70.
McGill, S.M., 2002. Low back exercises: Evidence for improving exercise regimens. Journal of Orthopaedic & Sports Physical Therapy, 32(3), pp.92-104.
Welsh, M., 2013. Hip hinging, lumbar mechanics, and low back pain: A review. Clinical Biomechanics, 28(5), pp.497-504.
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