Sitting is slowly turning you into a slouchy, tight-hipped mess…and this is NOT good.
If you are sitting and working on your laptop for more than more than 8hours, you may be developing tighter hips which is the root cause of lower back pain.
Why do you need to bother?
📈 60% – 80% of individuals will experience back pain at some point in their lives, with many attributing it to sedentary lifestyles and poor posture while sitting.
📈 40-90% increase disc pressure by sitting compared to standing, leading to a higher likelihood of developing back pain, disc bulge, and sciatica.
Stats are frightening, but you can eliminate the risk of being in these scenarios by including a few exercises in your regime.
Exercises to relieve lower back pain
I am going to suggest you start with home-based exercises to reduce the lower back pain arising from sitting for long hours. Even if you don’t have a back pain issue today but you spend a lot of doing desk work, this is going to help you avoid lower back pain.
Do these exercises twice a week to relieve back pain by activating and strengthening your hip muscles –
- Glute bridge: 3 sets of 15
- Clamshell (with resistance band): 2 sets of 10 on each side (start with a low resistance band)
- Lunges (Body weight): 3 sets of 15 on each side
- Squats (Bodyweight): 3 sets of 15
How to do exercises for lower back pain at home
Here are the how-to descriptions for each of the exercises mentioned in the routine above:
1. Glute Bridge
How to Perform:
- Starting Position: Lie flat on your back with your knees bent, feet flat on the ground, and arms by your sides. Your feet should be about hip-width apart.
- Engage Your Core: Tighten your abdominal muscles and press your lower back into the floor.
- Lift Your Hips: Push through your heels to lift your hips off the ground. Squeeze your glutes at the top of the movement, forming a straight line from your shoulders to your knees.
- Hold and Lower: Hold the position for a second or two, then slowly lower your hips back down to the starting position.
- Repeat: Perform the desired number of repetitions, maintaining control throughout the movement.
Tips:
- Keep your knees in line with your hips and feet; avoid letting them splay out.
- Focus on using your glutes and hamstrings to lift your hips, not your lower back.
2. Clamshell
How to Perform:
- Starting Position: Lie on your side with your legs stacked, knees bent at a 45-degree angle, and your head supported by your arm. Your hips should be stacked one on top of the other.
- Engage Your Core: Tighten your abdominal muscles to stabilize your torso.
- Lift Your Top Knee: Keeping your feet together, slowly lift your top knee as high as you can without moving your pelvis or lower back. Your legs should resemble an opening clamshell.
- Hold and Lower: Pause at the top of the movement for a moment, then slowly lower your knee back to the starting position.
- Repeat: Perform the desired number of repetitions, then switch sides.
Tips:
- Keep your core engaged and your pelvis stable throughout the movement.
- Avoid rotating your hips backwards as you lift your knee.
3. Lunges (Body Weight)
How to Perform:
- Starting Position: Stand upright with your feet hip-width apart and your hands on your hips or by your sides.
- Step Forward: Take a big step forward with your right foot, lowering your body until your right thigh is parallel to the ground and your left knee almost touches the floor.
- Lower Your Body: Keep your torso upright and your core engaged as you lower your body into the lunge. Your front knee should be directly above your ankle.
- Push Back Up: Push through your right heel to return to the starting position.
- Alternate Legs: Repeat the movement on the opposite leg. Continue alternating legs for the desired number of repetitions.
Tips:
- Ensure your front knee does not extend past your toes.
- Keep your chest lifted and avoid leaning forward.
4. Squats (Body Weight)
How to Perform:
- Starting Position: Stand with your feet shoulder-width apart, toes slightly turned out. Extend your arms forward for balance or place them on your hips.
- Engage Your Core: Tighten your abdominal muscles and keep your chest up.
- Lower Your Body: Push your hips back and bend your knees as if sitting in a chair. Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
- Push Back Up: Press through your heels to stand back up to the starting position.
- Repeat: Perform the desired number of repetitions, ensuring proper form throughout the exercise.
Tips:
- Keep your knees in line with your toes and avoid letting them collapse inward.
- Maintain a neutral spine and avoid rounding your back.
These descriptions should help you or anyone else perform these exercises with proper form and technique!
Precaution for lower back pain exercises:
- If you feel pain in your knee or back, reduce the depth of motion. You can slowly go deeper.
- If the pain persists, consult a physiotherapist.
If you need help with improving form for these exercises, join my 1-1 coaching program where a professional coach will personalise a progressive load training plan for you. Schedule a discovery call to discuss this in detail with a VegFit coach https://shorturl.at/BbGIj
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