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Your back hurts because of poor posture, a weak core, and inactive glutes. Sitting all day takes a toll, but you can fix it. Here are 10 exercises you can do in 10 minutes to build a stronger, pain-free back:
1) Cobra/ Prone Press Up This is a great exercise to reset the spine after a lot of sitting. You want to keep your hips and legs in contact with the ground while pressing through the mid-back. You shouldn't feel pain, but if you do, stick to the cobra instead of the press-up.
2) Bird Dog Progressions You can start by only raising one arm or leg at a time. As you progress, you can start to raise both an arm and a leg at the same time. The key here is to pull the belly button in towards the spine and keep your core tight.
3) Glute Bridges As mentioned previously, low back pain often stems from weak glutes. So, with the glute bridge, we want to keep the feet underneath the knees to focus on the glutes. If double leg is too easy, you can try single leg.
4) Lower Trunk Rotations Gently rock the knees from side to side, and take 3-5 deep breaths at the bottom of each side. Shoot for 5-10 rotations in each direction.
5) Seated Hamstring Stretch The goal here is not to reach toward the toe but to lean the shoulders forward while keeping the back upright. 30-60 seconds on each side, 2-3 times on each side.
6) Reverse Lunges This is a great exercise to load the glutes and the quads. Move slow and controlled through a full range of motion. Start with a depth that is pain-free and progress deeper over time.
7) Side Plank Progressions Progression 1 - Side plank with knees on the ground Progression 2 - Side plank with knees off the ground Progression 3 - Side plank with knees off the ground and top leg elevated Hold for time here, and increase the time as you gain strength.
8) Plank Progressions The plank strengthens the core and stabilizes the spine. Progression 1 - Elbows and knees Progression 2 - Hands and feet Progression 3 - Elbows and feet Regardless of the progression, you want to keep a straight spine and tight core.
9) Superman Holds Start with the hips down and lift through the shoulders and spine. You should be using the lower back muscles and glutes.
10) Supine TA Marches Flatten the back, engage the core, and march the legs up and down. This is also an excellent exercise for strengthening the core and supporting the lower back.
10 Exercises To Strengthen Your Core and Fix Your Posture: 1) Cobra 2) Plank 3) Bird dogs 4) Sideplank 5) Glut bridges 6) Reverse lunges 7) Superman holds 8) Supine TA marches 9) Lower trunk rotations 9) Seated hamstring stretch
Thanks for reading! If you found these exercises helpful follow @chrisboettcher9 for more and like/retweet so others can learn as well. Let me know in the comments which of these helps you the most.
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