Keep your back strong
and healthy with simple lifestyle adjustments and exercises that strengthen supportive muscles.
with exercises to tone muscles surrounding the back to better support the spine and reduce lower back pressure.
STRENGTHEN YOUR CORE
Ways to Protect
Your Back
BACK
SHARE
Muscle strain is a common cause of
back pain. A good way to prevent that
is to keep muscles in good working order,
says Shane McClinton, DPT, PhD, associate
professor at Des Moines University. “All of our
tissues, including those in the back, need a certain amount of ‘healthy’ stress and conditioning to
maintain strength, mobility and resiliency,” McClinton says. “Exercise is the most effective way to improve strength, mobility and tissue resilience ... it just comes down to finding the most appropriate exercise, including stretching.”
AT IT
When to get help
Perform each move for 20 seconds, with 10 seconds of rest between exercises. Complete three circuits for a quick workout.
take it back
Place resistance band around the balls of the feet. Stand upright with hands on hips. Maintain upright posture while slowly performing an exaggerated marching step, bringing knee to about 90 degrees. Slowly lower leg down while maintaining control. Repeat with opposite leg. Note: Keep toes lifted upward and avoid swaying hips or torso.
BANDED MARCH
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pro tip:
COMPLETE CORE
Nearly 65 million Americans have reported a recent case of back pain, and about 16 million adults—8% of all adults—have chronic back pain.
SOURCES
Health Policy Insititute
Chronic Back Pain
Duke Health
When Can a Doctor Help?
UC Davis
Protect Back
Incorrect posture while seated puts extra pressure on the discs in the lower spine. If stationary for long periods, get up and move around regularly.
SIT
PROPERLY
Improper technique when lifting can cause muscle spasms and pain or even serious back injuries. Lift with your legs, and get help when lifting heavy items.
LIFT CORRECTLY
Tone and sculpt the body with a band that has convenient handles.
Tone It Up
Resistance Band
The non-greasy formula contains aloe and Lidocaine for temporary pain relief.
TopCare Maximum Strength Odor Free Pain Relieving Cream
Clinically proven to relax tight muscles while enhancing flexibility.
ThermaCare Lower Back & Hip Pain Therapy Heatwraps
Aspirin and caffeine provide relief from back and muscle pain.
Bayer Back & Body Extra Strength Coated Caplets
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7
7
band bent-over row
See a medical professional if back pain lasts more than two weeks and interferes with daily activities—or sooner if pain is severe. Muscle pain is the most common short-term form of back pain and can be treated at home with rest, an ice pack applied intermittently for 48 hours and a pain reliever such as aspirin, ibuprofen or acetaminophen.
Motion
Shop Now
Hy-Vee has what’s needed to take care of your back.
Back-up plan
Having a strong core makes everyday life easier. Using these core movements that incorporate flexion (bending), extension
and stability can help you maintain better posture, proper movement patterns and improved balance, and can reduce risk of injury.”
—Daira Driftmier
Certified Personal Trainer and Director of Hy-Vee KidsFit and Hy-Vee Fitness
Those with persistent back pain should work with a physical therapist to determine the right exercises for their needs. “The approach to exercise will need to be tailored for these individuals so they aim low and go slow,” says Dr. McClinton. “That is, start with things they can do successfully and progress more slowly than they think they can so they have positive experiences with exercise.”
safe moves
Set a low-resistance band on the floor and stand on the middle, feet 6 in. apart. Grab the ends with an overhand grip, hinging at the hips, knees slightly bent. Do not arch back. Squeeze back to pull band ends towards chest, as close as band allows. Pause at the top of the motion, then slowly return to original position.
Ways to Protect
Your Back
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Place resistance band above ankles. Drop into a partial squat, arms bent, feet shoulder-width apart and facing forward. Shuffle 10 steps in one direction, maintaining a wide stance with hips low, knees bent. Repeat in opposite direction. Note: Exercise can also be done with a band above the knees.
BAND SHUFFLE
Place one resistance band above knees, one at ankles. Assume a semi-squat position with a wide stance, toes facing forward and weight on heels. Take 10 small steps forward, keeping back straight and legs wide apart. Note: Do not let band pull knees inward.
BAND
MONSTER WALK
3
3
Stand with feet hip-width apart, knees softly bent, shoulders directly over hips. Rest a lightweight bar, like a PVC pipe or broom, on upper back, hands just outside shoulders. With chin tucked as if holding an egg, hinge hips and push buttocks backward. Knees should be slightly bent while shins remain vertical. Hold pose for 1 second, then slowly return to starting position by pushing weight through the feet. Finish by squeezing glutes. Note: Do not arch back.
GOOD MORNINGS
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SUPERMANS
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Lie on stomach with arms
outstretched, shoulder-width
apart, and legs at hip width.
Pull belly button away from floor. Relax shoulders while reaching arms off ground and squeeze quads (front of thigh) while lifting legs. Note: Keep abdominals contracted to alleviate pressure on lower back.
GLUTE BRIDGE
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Lie on back, arms by sides, palms down. Bend knees so heels are under knees. Slowly raise hips until midsection is fully extended. Hold for 10 seconds while squeezing glute muscles, then return to starting position. Note: Keep shoulders relaxed and shoulder blades touching floor.
to promote spinal health and relieve tight muscles that can lead to back pain.
STRETCH
DAILY
on a quality mattress. Reduce spinal pressure with a pillow under knees when sleeping on back, and between knees when sleeping on side.
SLEEP
regularly as a safe form of exercise for all fitness levels.
WALK
to reduce strain on the back and keep the spine from possibly developing an unnatural curvature.
MAINTAIN A HEALTHY WEIGHT
Ways to Protect
Your Back
Place resistance band around the balls of the feet. Stand upright with hands on hips. Maintain upright posture while slowly performing an exaggerated marching step, bringing knee to about 90 degrees. Slowly lower leg down while maintaining control. Repeat with opposite leg. Note: Keep toes lifted upward and avoid swaying hips or torso.
Place resistance band above ankles.
Drop into a partial squat, arms bent, feet shoulder-width apart and facing forward. Shuffle 10 steps in one direction, maintaining a wide stance with hips low, knees bent. Repeat in opposite direction. Note: Exercise can also be done with a band above the knees.
Place one resistance band above knees, one at ankles. Assume a semi-squat position with a wide stance, toes facing forward and weight on heels. Take 10 small steps forward, keeping back straight and legs wide apart. Note: Do not let band pull knees inward.
Stand with feet hip-width apart, knees softly bent, shoulders directly over hips. Rest a lightweight bar, like a PVC pipe or broom, on upper back, hands just outside shoulders. With chin tucked as if holding an egg, hinge hips and push buttocks backward. Knees should be slightly bent while shins remain vertical. Hold pose for 1 second, then slowly return to starting position by pushing weight through the feet. Finish by squeezing glutes. Note: Do not arch back.
Lie on stomach with arms outstretched, shoulder-width apart, and legs at hip width. Pull belly button away from floor. Relax shoulders while reaching arms off ground and squeeze quads (front of thigh) while lifting legs. Note: Keep abdominals contracted to alleviate pressure on lower back.
Lie on back, arms by sides, palms down. Bend knees so heels are under knees. Slowly raise hips until midsection is fully extended. Hold for 10 seconds while squeezing glute muscles, then return to starting position. Note: Keep shoulders relaxed and shoulder blades touching floor.
Set a low-resistance band on the floor and stand on the middle, feet 6 in. apart. Grab the ends with an overhand grip, hinging at the hips, knees slightly bent. Do not arch back. Squeeze back to pull band ends towards chest, as close as band allows. Pause at the top of the motion, then slowly return to original position.
SOURCES
Health Policy Insititute
Chronic Back Pain
Duke Health
When Can a Doctor Help?
UC Davis
Protect Back