Even if you are not one of the millions of people who suffer from non-specific back pain, you probably know someone who suffers from such back pain. So you know it’s something you should avoid.
There is more than one action you can take to avoid this, but a combination of adjustments can help.
“Poor posture can cause back pain, but small daily adjustments like strengthening and stretching exercises, as well as changing positions frequently throughout the day, can lead to meaningful improvement,” says Nicole Shirley, a physical therapist at Cape Concierge Physical Therapy.
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Shirley previously explained how the position of your pelvis while sitting or standing can cause back pain, and now she recommends adding these six exercises to your daily routine to strengthen the muscles that support your spine and stretch muscles that have become tight from sitting too much.
1. Bridge
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set: 1-3 manager: 8-10
manner:
- Lie on your back with your knees bent and your feet flat on the floor.
- Engage your core and squeeze your glutes, press through your legs and lift your hips until your body forms a straight line from your shoulders to your knees.
- Slowly lower your hips back to the floor.
Trainer tips: Proceed with this by looping a mini resistance band just above your knees. While lifting your hips, slowly push your knees out against the tension of the band.
Why Shirley recommends it: “This exercise strengthens the muscles in your posterior chain, including your glutes, hamstrings, back extensors, and core, and stretches the muscles in the front of your legs, your hip flexors and quadriceps,” says Shirley. Strong hip joints help maintain a neutral position of the pelvis.
2. Dead bug
set: 1-3 manager: 5 to 8 pieces per side
manner:
- Lie on your back and lift your legs so that your knees are directly above your hips and bent at 90 degrees.
- Extend your arms straight up.
- Train your core.
- Lower one arm behind your head and lower and stretch the opposite leg.
- Reverse the movement and repeat on the other side.
Trainer tips: If your lower back arches while you move, lower your feet to the floor with your knees bent.
Why Shirley recommends it: “This exercise focuses on strengthening your core. Core muscles wrap around and protect your spine, supporting you as you move and reducing stress on your discs and ligaments.”
3. Resistance band row
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set: 1-3 manager: 8-10
manner:
- Secure a long looped resistance band around a shoulder-height anchor point in front of you, such as a doorknob or handrail.
- Hold the band with both hands and step back to put tension on the band.
- Pull the band toward you and bring your elbows back, keeping your forearms in line with the band.
- Keep your shoulder blades together to avoid arching your back.
- Slowly return to the starting position.
Why Shirley recommends it: “This exercise strengthens your upper back muscles, pulling your shoulders back and helping you maintain an upright posture.”
4. Hip flexor stretches
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set: 1-3 Owned by: 30 seconds on each side
manner:
- Get into a half-kneeling position, with your right knee on the floor directly below your right hip, your left foot on the floor in front of you, and your left knee bent at 90 degrees.
- Tuck your pelvis down and shift your weight onto your front knee to extend your right hip.
- Press and hold for up to 30 seconds, then switch sides.
Why Shirley recommends it: “This stretch helps stretch the muscles in the front of your lower back, which often become tight from sitting with an anterior pelvic tilt for long periods of time.”
5. Posterior pelvic tilt
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set: 1-3 manager: 8-10 Owned by: 2-3 seconds
manner:
- Lie on your back with your knees bent and your feet flat on the floor.
- Tilt your pelvis back and press your lower back into the floor.
- Hold for 2-3 seconds, then relax and repeat.
Why Shirley recommends it: “This exercise supports learning body awareness, helps maintain pelvic mobility, and strengthens your deep core.”
6. Superman
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set: 1-3 manager: 8-10 Owned by: 2-3 seconds
manner:
- Lie on your back with your arms extended in front of you.
- Strengthen your core, tighten your glutes, and raise your arms and legs.
- Hold for 2-3 seconds, then lower to the floor in a controlled manner.
Why Shirley recommends it: “This exercise strengthens your back muscles and helps you maintain an upright posture.”
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