Understanding & Protecting
Your Lower Back
The lumbar spine supports the weight of your upper body and provides flexibility for movement. This interactive guide breaks down the complex interplay of muscles, daily habits, and exercises crucial for maintaining a healthy back.
Key Anatomical Players
Lower back health isn't just about the spine itself; it's about the team of muscles that stabilize it. Explore the key muscle groups below to understand their role in protecting your vertebrae.
Select a muscle group to view details
Daily Care & Habits
Most back injuries are cumulative, resulting from prolonged poor posture or repetitive strain rather than a single event. Toggle the cards below to see the "Do's" and "Don'ts" for everyday activities.
Sitting & Desk Work
Click to reveal healthy habits
- Keep feet flat on the floor.
- Hips slightly higher than knees.
- Monitor at eye level.
- The 20-20 Rule: Stand up every 20 minutes.
Lifting Mechanics
Click for lifting technique
- Bend at the hips/knees, not waist.
- Keep the object close to the body.
- Engage core before lifting.
- Never twist while holding a load.
Sleep Position
Click for spinal alignment
- Avoid sleeping on your stomach.
- Side Sleepers: Pillow between knees.
- Back Sleepers: Pillow under knees.
- Maintain a neutral spine curve.
Exercise Lab
Not all exercises are created equal. Use the interactive tools below to explore exercises categorized by function and analyze their muscle activation potential. [Image of recommended lower back exercises]
Exercise Library
Muscle Activation Analysis
Comparing target areas for selected exercises.
Select an Exercise
Select an exercise from the list to view detailed instructions and safety information.