Thread by @chrisboettcher9

Your back pain isn't from aging.

It's from sitting 8 hours a day at your comfy desk job.

It wrecks your posture and compresses your spine.

Here are 9 simple exercises to fix your back before the damage becomes permanent: 🧵

(From a Doctor of Physical Therapy)

1) Glute Bridges.

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.

2) Supine TA Marches.

• Flatten the back
• Engage the core
• March the legs up and down.

This is also an excellent exercise for strengthening the core and supporting the lower back.

3) Cobra/Prone Press Up.

This is great for resetting the spine after a lot of sitting.

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.

4) Prone I's, Y's, T's.

These are foundational movements for building and maintaining shoulder strength and stability.

The key is pausing at the top of each movement.

Use these to warm up and you’ll experience less pain with overhead movements.

5) 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.

6) Thoracic Rotation.

This stretch is great for posture and imbalances.

To do the exercise:

• Rest leg on pillow or foam roller
• Maintain constant contact with leg
• Lower opposite arm to ground

Aim for 5-10 reps each.

Breathe slowly and deeply through the movement.

7) Dumbbell RDL.

This exercise focuses on the posterior chain (back, glutes & hamstrings)

Start light and move slowly through the range of motion.

To complete:

• Keep your knees slightly bent
• Maintain a flat back and sit the hips back
• Keep the weight close to your body

8) 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.

9. 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.

The 9 exercises you should do to fix your back pain if you have a sedentary job:

• Glute Bridges
• Dumbbell RDL
• Reverse Lunges
• Thoracic Rotation
• Prone I´s, Y´s, T´s
• Supine TA Marches
• Bird Dog Progressions
• Cobra/Prone Press Up
• Side Plank Progressions.

Thanks for reading!

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