At 53, Dr. Jason Snibbe, a globally recognized orthopedic surgeon who counts Kris Jenner among his high-profile patients, maintains an active lifestyle and is reportedly free of back pain. His dedication to fitness underscores a crucial message: proactive measures are key to long-term musculoskeletal health. While specific details of his exact personal regimen are not publicly available as a “3-step weekly workout routine,” Dr. Snibbe has emphasized the critical role of core muscles, glutes, and overall mobility for spinal health, touting Pilates and strength training as vital components.
This article outlines a three-step weekly workout routine, inspired by Dr. Snibbe’s philosophy and aligned with expert recommendations for maintaining a strong, mobile, and pain-free back as one ages. This comprehensive approach focuses on stability, strength, and flexibility, reflecting the principles an orthopedic expert would endorse.
Understanding Dr. Snibbe’s Philosophy on Back Health
Dr. Jason Snibbe, known for his work with elite athletes and celebrities, strongly advocates for a holistic approach to joint and spinal health. He stresses that keeping the spine mobile, working on stretching the back, and strengthening core muscles and glutes are “so, so important”. Dr. Snibbe is a “huge fan of Pilates” and believes that combining Pilates with strength training and weights is a “great combination” for both men and women, noting its effectiveness in helping people avoid surgery. He also highlights the importance of consistent movement throughout the day, suggesting even simple actions like walking around, stretching, or changing positions every hour to keep joints fluid and muscles engaged.
A 3-Step Weekly Workout Routine for a Strong Back
Inspired by Dr. Snibbe’s emphasis on core, glutes, mobility, and strength, here is a general three-step weekly routine incorporating exercises widely recommended by physical therapists and experts for maintaining a healthy, strong back, particularly for those over 50. This routine is designed to be performed three times a week on non-consecutive days.
Step 1: Core and Spinal Mobility (Pilates-Inspired Focus)
This step focuses on gentle movements to improve spinal flexibility and activate deep core muscles, much like the benefits derived from Pilates.
- Modified Crunches/Core Engagements: Lie on your back with knees bent and feet flat. Place hands on thighs. Engage abdominal muscles, flattening your lower back slightly against the surface. As you exhale, lift your shoulder blades off the ground, focusing on using deep core muscles rather than neck or chest. Hold briefly, then slowly lower. Perform 10-15 repetitions.
- Knee-to-Chest Stretch: Lie on your back, bringing one knee towards your chest. Hold for 20-30 seconds, feeling a gentle stretch in your lower back. Repeat with the other leg, and then gently bring both knees to your chest. This helps to stretch the lower back and glutes. Perform 2-3 sets of 30-second holds.
- Pelvic Tilts: While lying on your back with knees bent, gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward. Hold for a few seconds, then relax. This subtle movement helps to engage the deepest core muscles and improve lumbar control. Perform 10-12 repetitions.
- Cat-Cow Stretch: Start on your hands and knees. As you inhale, drop your belly towards the mat, lifting your head and tailbone (Cow pose). As you exhale, round your spine towards the ceiling, tucking your chin and tailbone (Cat pose). This mobilizes the entire spine. Perform 10-12 repetitions, flowing smoothly between the two positions.
Step 2: Glute and Lower Body Strengthening
Strong glutes and hips are crucial for supporting the lower back and reducing strain. This step incorporates exercises to build strength in these areas.
- Glute Bridges: Lie on your back with knees bent, feet flat on the floor, hip-width apart. Engage your glutes and lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for 2-3 seconds, then slowly lower. Perform 10-15 repetitions.
- Controlled Chair Squats: Stand in front of a sturdy chair with feet shoulder-width apart. Slowly lower yourself as if to sit, keeping your chest lifted and core engaged. Lightly touch the chair, then push through your heels to return to a standing position. The slow descent builds muscle and strength around the spine. Perform 10-12 repetitions, focusing on control.
- Bird-Dog: Start on your hands and knees, hands under shoulders, knees under hips. Lift and extend your right leg straight behind you while simultaneously reaching your left arm forward. Keep your back straight and core engaged to avoid arching. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. This exercise improves core stability and balance. Perform 8-10 repetitions per side.
Step 3: Postural Strength and Regular Movement
This step focuses on strengthening the upper back and promoting overall movement, which Dr. Snibbe emphasizes for joint health.
- “I-Y-T” Raises (Prone): Lie face down on the floor or a bench with arms extended.
- Lift arms straight overhead in an “I” shape, squeezing shoulder blades. Lower.
- Lift arms diagonally outward in a “Y” shape, squeezing shoulder blades. Lower.
- Lift arms straight out to the sides in a “T” shape, squeezing shoulder blades. Lower.
Perform 8-10 repetitions for each shape. This strengthens the upper back and improves posture.
- Wall Slides: Stand with your back against a wall, feet shoulder-width apart, about 6-12 inches from the wall. Press your lower back into the wall. Place your arms against the wall with elbows bent to 90 degrees, forearms flat. Slowly slide your arms up the wall, keeping your forearms and hands in contact, then slide them back down. This helps improve shoulder and upper back mobility. Perform 10-12 repetitions.
- Frequent Movement Breaks: Integrate Dr. Snibbe’s advice: “Try to move every hour; walk around, stretch or just change position. It keeps your joints fluid and your muscles engaged”. This could involve a short walk, a few standing stretches, or simply shifting posture if you have a desk job.
The Importance of Consistency and Expert Guidance
Dr. Snibbe’s own dedication to three early morning workouts a week highlights the importance of consistency. Regular engagement with these types of exercises, focused on core strength, glute activation, and spinal mobility, can significantly contribute to a strong, resilient back.
Before starting any new exercise routine, especially if you have existing back pain or medical conditions, it is crucial to consult with a healthcare professional, such as your doctor or a physical therapist. They can provide personalized advice and ensure the exercises are appropriate for your individual needs. While Dr. Snibbe champions these types of exercises, the specific routine outlined above is a general recommendation aligned with expert advice, not a direct transcript of his personal regimen.
