Your back hurts because of poor posture, a weak core, and inactive...
Chris Boettcher@chrisboettcher9
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Mar 22, 2025
~3 min read
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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:
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:
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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.
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.
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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.
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.
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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.
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.
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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.
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.
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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.
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.
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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.
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.
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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.
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.
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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.
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.
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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.
Start with the hips down and lift through the shoulders and spine.
You should be using the lower back muscles and glutes.
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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.
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.
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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
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
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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.
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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If you're a busy parent wanting to:
-Lose belly fat and 20+ lbs
-Overcome any aches, pains or injuries
-Avoid chronic diseases and lifelong meds
Message me "Ready" to see if we can help:
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-Lose belly fat and 20+ lbs
-Overcome any aches, pains or injuries
-Avoid chronic diseases and lifelong meds
Message me "Ready" to see if we can help:
x.com/messages/compo…
