Thread by @chrisboettcher9

Your back hurts because you have a weak core, tight hamstrings, and weak glutes.

Here are 10 exercises you can do in 10 minutes to undo hours of sitting at the desk:

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) 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.

3) 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.

4) 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.

5) 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.

6) 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.

7) 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.

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.

Thanks for reading!

If you learned something and want more on taking control of your health, follow me @chrisboettcher9.

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