If you’re dealing with a niggling back, Ben Shephard is keeping things simple with three moves you can do at home. Working with PT Steve Coleman, his routine focuses on a mix of mobility and strength to support the spine – improving how the body moves and ensuring the right muscles are doing the bulk of the work, rather than the lower back compensating.
Instead of overcomplicating things, Shephard’s approach shows how consistent basics can go a long way.
The Daily Moves That Make the Difference
1. Thoracic Spine Rotation
The first move targets the upper back, helping to improve rotation through the thoracic spine, which can stiffen after long periods of sitting. Start side-on to a wall, kneeling on your inside leg, with your outside leg bent at a 90-degree angle, foot planted on the floor.
As Coleman explains, begin with one arm out in front and the other hand touching it, then slowly rotate open. You should feel the stretch through your upper back as you move. This helps improve mobility higher up the spine.
2. Glute Bridge
Next is the glute bridge – a simple way to build strength in the glutes and improve pelvic stability. Lie on your back with your knees bent and feet planted, then lift your hips by squeezing your glutes and controlling the movement.
Coleman recommends completing 3-5 reps, holding for around 10 seconds at the top of each rep. Shephard adds that focusing on his glutes over the past few years has helped support his lumbar spine.
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3. Supported Deep Squat
The final exercise focuses on movement patterns and hip mobility. To try it at home, hold onto something stable like a kitchen counter or doorframe at chest height. Turn your toes slightly out, set your feet wider than hip-width, and slowly sink down into a squat while keeping your heels on the floor.
Because you’re supported, you should be able to sit deeper than usual. Coleman notes that this not only opens up the hips, but also works through the entire chain from the foot upwards. Hold for around 10 seconds and aim for 5 reps, progressing to unassisted reps over time.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
