Sitting all day is destroying your back. Here are 8 exercises to...
Johnny Brown@johnnyxbrown
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Feb 03, 2025
~3 min read
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Sitting all day is destroying your back.
Here are 8 exercises to save it:
Here are 8 exercises to save it:
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Between desk jobs and lounging around watching Netflix, people's lives have become more sedentary than ever.
This is leading to a global rise in:
• Poor posture
• Chronic back pain
• Neck, hip, and joint pain
Here are 8 exercises you can do at home to save your back:
This is leading to a global rise in:
• Poor posture
• Chronic back pain
• Neck, hip, and joint pain
Here are 8 exercises you can do at home to save your back:
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1. Dead Hangs
Most people carry tension in their back, neck, and shoulders.
Dead hangs relieve this tension, as well as the natural compression your spine experiences throughout the day.
If needed, use your legs to slowly lower yourself down until you build strength.
Most people carry tension in their back, neck, and shoulders.
Dead hangs relieve this tension, as well as the natural compression your spine experiences throughout the day.
If needed, use your legs to slowly lower yourself down until you build strength.
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2. Thoracic Extensions
Poor thoracic health leads to chronic back pain and long-term mobility issues.
Spend 30 seconds in this pose, followed by 15 seconds of rest.
Starting and ending your day with 4 sets of these will release tension, reduce stress, and improve mobility.
Poor thoracic health leads to chronic back pain and long-term mobility issues.
Spend 30 seconds in this pose, followed by 15 seconds of rest.
Starting and ending your day with 4 sets of these will release tension, reduce stress, and improve mobility.
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3. Deadlifts
This is hands-down my favorite exercise, and for good reason.
It's a simple compound movement that strengthens your entire posterior chain.
Start with a low weight and focus on proper form until you’re able to add resistance.
This is hands-down my favorite exercise, and for good reason.
It's a simple compound movement that strengthens your entire posterior chain.
Start with a low weight and focus on proper form until you’re able to add resistance.
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4. Glute Bridges
When your glutes are weak, your back compensates by doing more work.
This added stress causes pain and inflexibility over time.
Contract your glutes for 30 seconds, then rest for 15.
Doing 5 sets per day will strengthen your core and improve your balance.
When your glutes are weak, your back compensates by doing more work.
This added stress causes pain and inflexibility over time.
Contract your glutes for 30 seconds, then rest for 15.
Doing 5 sets per day will strengthen your core and improve your balance.
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5. Seated Twists
This is an effective way to improve chest, shoulder, and back flexibility.
Hold the position for 30 seconds, rest for 15, then repeat on the other side.
Start your day with this exercise to increase your circulation and range of motion.
This is an effective way to improve chest, shoulder, and back flexibility.
Hold the position for 30 seconds, rest for 15, then repeat on the other side.
Start your day with this exercise to increase your circulation and range of motion.
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6. Child’s Pose
This one is so simple, a child can do it — no seriously.
With your knees pulled tight to your chest, stretch your arms out forward.
Hold this position for 20 seconds.
Do this before bed to release the tension built up in your shoulders and lower back.
This one is so simple, a child can do it — no seriously.
With your knees pulled tight to your chest, stretch your arms out forward.
Hold this position for 20 seconds.
Do this before bed to release the tension built up in your shoulders and lower back.
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7. Hip Flexor Stretch
Hip flexors are often overlooked, but they are crucial to your mobility.
Sitting all day weakens your hip flexors, increasing your chance of serious back injuries.
This stretch reverses that damage to protect your pelvis and spine.
Hip flexors are often overlooked, but they are crucial to your mobility.
Sitting all day weakens your hip flexors, increasing your chance of serious back injuries.
This stretch reverses that damage to protect your pelvis and spine.
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8. Bird-Dog Plank
This is a simple variation of the standard plank exercise.
Start on all fours, then extend your opposite arm and leg.
Hold this for 10 seconds, then repeat with the other side.
These will improve your balance and strengthen your core and back.
This is a simple variation of the standard plank exercise.
Start on all fours, then extend your opposite arm and leg.
Hold this for 10 seconds, then repeat with the other side.
These will improve your balance and strengthen your core and back.
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Bonus Tip: Walk
The human body isn’t meant to sit around all day. Get moving!
Walking has several benefits, including:
• Core stability
• Increase blood flow
• Improve spinal support
Walk 10,000 steps every day — your back will thank you!
The human body isn’t meant to sit around all day. Get moving!
Walking has several benefits, including:
• Core stability
• Increase blood flow
• Improve spinal support
Walk 10,000 steps every day — your back will thank you!
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Don’t let yourself become restricted and reliant on others because of chronic back pain.
If you want to live a life of independence, start taking care of your back with these simple movements!
For more tips on optimizing your health and performance, follow me @johnnyxbrown!
If you want to live a life of independence, start taking care of your back with these simple movements!
For more tips on optimizing your health and performance, follow me @johnnyxbrown!
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Join for free here:
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