by Lauren Wood
In the modern world, we spend the majority of our working day sitting at our desks. Sitting still is often unavoidable, but back pain doesn’t have to be.
We get told so often that it’s bad for us to sit down for prolonged periods, and sure enough, we can feel the consequences with the occasional ache and twinge in the back.
However, there are exercises you can do to protect against these twinges and pains. Check it out.
Why do you need back exercises?
When you’re sat down for a long time, you’re not using the muscles in your posterior chain, aka your hamstrings, butt, and back.
It’s very much a case of ‘use it or lose it’. According to a 2015 study, sitting and leading a sedentary lifestyle can really weaken these muscles and even reduce your bone density. If they’re weakened, your body becomes imbalanced and you start to feel muscle knots and pains as you try to compensate.
We’re going to help you start using those muscles again, and strengthen your back so you’re less likely to suffer from muscle weaknesses when you’re sat down.
Let’s get started!
1. BridgesOne muscle group that gets seriously affected by hours sitting at a desk is the gluteus maximus aka- your butt. Luckily the bridge is here to help. What’s more, by strengthening your glutes, they can help to shore up your lower back too.
These movements are simple and don’t require any equipment, so you can do them at home after a long day sitting in front of a screen. Or, if you’re really in need of a rejuvenating stretch, find a quiet corner in the office and unlock those tense muscles whenever you need.
Aim to perform them two or three times a week to start building strength in your back.
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