Back muscles: what they do, simple exercises

01The short answer

02Three layers of muscle

Cleveland Clinic groups the back muscles into three layers:

• the superficial layer, closest to the skin, including the latissimus dorsi, trapezius, rhomboids and levator scapulae;
• the intermediate layer, around the rib cage: the serratus posterior superior and inferior;
• the deep layer, closest to the spine.

Together, they support the trunk and spine, maintain posture and stability whether you are moving or still, and help move the torso, head, neck, shoulders, arms and legs. They let you bend, twist, turn your head and extend your back; they also help you breathe, following the movements of the rib cage.

03A short routine

In “Back exercises in 15 minutes a day”, Mayo Clinic suggests these exercises, among others:

• Knee-to-chest. Lying on your back, knees bent, feet flat, use both hands to pull one knee toward your chest while tightening your belly and pressing your spine to the floor; hold for 5 seconds, return, then do the other leg, and finally both knees together. 2 to 3 times each.
• Lower back rotation. Lying on your back, knees bent, feet flat, shoulders on the floor, slowly roll both knees to one side; hold for 5 to 10 seconds, slowly return, then the other side. 2 to 3 times on each side.
• Cat stretch. On your hands and knees, slowly arch your back, pulling your belly up toward the ceiling as you lower your head; then let your back and belly sag toward the floor as you raise your head, and return to the start. 3 to 5 times, twice a day.

The same routine also includes a bridge, close to the one in Abs and core, the lower back tilt, described there too, and the shoulder blade squeeze, in Shoulders and arms. Mayo Clinic advises repeating each exercise a few times at first, then increasing as it gets easier; for the knee-to-chest and lower back rotation, it suggests doing the sequence morning and evening if possible.

04Back pain or injury: get advice first

If you are starting exercises because of ongoing back pain, or after a back injury, Mayo Clinic advises talking first to a physiotherapist or another member of your healthcare team about which activities are safe for you. This guide does not treat back pain or injuries. Cleveland Clinic also notes that warming up and stretching before activity are the best ways to prevent muscle injuries, and that it is better to increase activity gradually than all at once.

05Less time sitting

The Canadian 24-Hour Movement Guidelines advise adults to limit sedentary time to 8 hours or less a day, including no more than 3 hours of recreational screen time, and to break up long periods of sitting as often as possible. Joanie Roussy's women's classes, at noon on weekdays, break up the day: Strong Nation™, cardio and strength set to music, with no equipment; Bootcamp, from station to station, with and without equipment; Zumba®. Joanie also offers private, personalized 60-minute training sessions on request. Adult karate, mixed and open from age 14, runs in the evening.

06In Verdun, a walk along rue Wellington

In Verdun, rue Wellington, the main shopping street, is good for a walk at noon: one way to break up a long stretch of sitting. To reach the dojo at 550 chemin du Golf, suite 010, on Nuns' Island, in the same borough, see getting to the dojo; the schedule gives the class days.

Sources

1. Cleveland Clinic, “Back Muscles” (2024) — my.clevelandclinic.org/health/body/21632-back-muscles
2. Mayo Clinic, “Back exercises in 15 minutes a day” (2026) — www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859
3. CSEP, Canadian 24-Hour Movement Guidelines, adults 18–64 (2020) — csepguidelines.ca/guidelines/adults-18-64/

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