Why Dental Hygienists Need Strong Backs

When you hear anterior dominance, do you immediately think of someone missing posterior teeth? Probably. We always have teeth on the brain! But, anterior dominance demonstrates why back exercises are so important for dental hygienists.

We know strong backs are important for our clinical posture, but did you know that the lower back is part of your core? And almost all of our movements in the operatory originate from our core. 

Maintaining a strong back through back exercises makes holding static postures much easier, resulting in less pain and more energy throughout your day.

Understanding Anterior Dominance

Think about how your day starts. You sit up in bed, swing your legs over the side, and sit for a moment. You walk to the bathroom, (likely sit again), then walk to the kitchen. 

You reach for a cup and pour your beverage of choice (water, coffee, tea, etc.). Maybe you choose to eat breakfast now, or maybe you head to sit on the couch for a bit. 

You finally end up in the shower, where you reach for shampoo, conditioner, body wash, and whatever else you need. You towel off and proceed to get ready. 

Chances are your next steps are to sit in a car and commute, sit down chairside, and begin to work on your first patient.

Now, go back through that scenario above, and each time it says, sit, walk, or reach, realize that the movement is probably out in front of you.

We tend to be in forward motion at all times. Yes, sitting is still forward motion! Your hips and knees are in flexion, and your head, neck, and shoulders are likely creeping forward as well. 

What is Anterior Dominance and How It Impacts Your Body

This brings us to anterior dominance. The anterior muscles on the front of your body become overworked, which leaves them tight and shortened. The posterior muscles on the back of your body become long and weak from being overstretched. This is the definition of muscle imbalances. 

It’s also the leading cause of repetitive strain injury: doing the same actions over and over without rest and counterexercises to offset them. Sound familiar?

The Risks of Ignoring Back Strength

The Consequences of Weak Posterior Muscles in Dental Hygiene

Weakness in posterior muscles can cause poor posture, increased risk of injuries, and yes, that dreaded back pain during those long hours leaning over your patients.

But it can also lead to:

Quicker Fatigue: Weakness in the posterior muscles means other parts of the body have to work harder to compensate. This leads to quicker fatigue, which can affect the ability to concentrate and perform detailed-oriented procedures—like scaling.

Decreased Mobility and Flexibility: Over time, joint mobility and muscle flexibility are affected—especially in the hips and spine. 

Increased Risk of Musculoskeletal Disorders: Dental hygienists with weak posterior muscles are at a higher risk of developing musculoskeletal disorders (MSDs). (Think: tendinitis or carpal tunnel syndrome—because of the compensation and repetitive strain.)

Compromised Breathing and Circulation: Ideal posture, supported by strong posterior muscles, is needed for proper lung expansion and circulation. Weakness in these areas can lead to shallow breathing and poor blood flow. Which again, can affect our energy levels and concentration.

Benefits of Back Exercises for Dental Hygienists

It’s All About Balance!

Strengthening the back helps to balance the anterior muscle groups. So often, we’re in forward-leaning positions. Balancing the front and back of the body is important to counteract the strain placed on our anterior neck, shoulder, and chest muscles. 

If you already have a regular workout routine, try doing 2 “pull” exercises for every 1 “push” exercise to balance the anterior and posterior chain muscles.

Back Exercises to Combat Anterior Dominance

Scapular Retraction 

Targets: between the shoulder blades

• Use a physio or resistance band for scapular retraction (start with light resistance)
• Relax your shoulders away from your ears
• Point your thumbs behind you and squeeze the shoulder blades together 
• Hold for 3 seconds
• Release
• Repeat – aim for 3 rounds of 10 reps

This exercise can also be done chairside without resistance while your patient is rinsing. 😉 And you can always keep a band handy in your op to do this quickly for a round between patients!

Skydivers 

Targets: the neck, upper/mid back, and posterior deltoids (back of the shoulder)

• Begin lying face down on the floor
• Bring your arms into a “W” shape, just below shoulder height
• Lift your head, neck, chest, and arms off the floor
• Hold for 3 seconds
• Relax back to the floor
• Repeat – aim for 3 rounds of 10 reps

*Option to lift the legs as well to engage the glutes and lower back for extra core strengthening—but only if it doesn’t cause strain on your lower back! And no need to worry…there’s already some lower back engagement, even if you’re not lifting the legs. 🙂

Romanian Deadlifts (RDL’s)

Targets: lower back, glutes, hamstrings, core

• Stand tall, feet hip-width apart, holding weights in front of your thighs
• Hinge at your hips as you slowly lower the weights in front of you 
• Keep your back flat and your body weight back (focused in the glutes) as you maintain a slight bend in your knees
• Descend until you feel a stretch in your hamstrings
• Drive through your heels as you return to start
• Aim for 3 rounds of 5-12 reps (less reps if you’re using heavier weights)

*Option to place your hands behind your head or on your hips instead of using weights. Start with light weights and work your way up. Be mindful of how your lower back feels! If there’s any discomfort, modify the exercise or discontinue it completely.

Miscellaneous Tips

Take time throughout your day to do some stretches for the front of the body for counterbalance. Set a reminder if you need to!

If you’re able to, try standing for some of your patients. You’ll still have to do your work out in front of you, but it takes the lower body (sitting) out of the anterior equation for a bit. 

Just make sure you stand evenly on both feet. If you start shifting your weight around, your body is probably tired and needs to sit. The more often you stand, the longer you’ll be able to comfortably.

Above all…focus on form! Increasing your strength is the goal. The amount of weight you’re lifting isn’t important. As your strength increases, so will the weights you use.

The Takeaway

Prioritizing Back Health for a Healthier, Longer Career

Back exercises that combat the anterior dominance we face as hygienists can help us stay injury-free, less fatigued, and more in control.

We need to train our bodies to support us as we move—without compensating. Compensating leads to adapting and creates space for injury. We want to be resilient!