Are you facing back pain? Do you have a sedentary lifestyle? This is the most common problem that most of us face when working at a desk job. However, it can be fixed…and here is how…
To fix back pain from a sedentary lifestyle improve strength and mobility of the back by using mobility exercises like T-Spine rotation, cat and camel, and back section stretch. Also, improve the strength of the back with bhujangasana, superman, bird dog, cobra lift, and front single leg raise.
Table of Contents
Why do you get back pain?
Structure of the Lumbar region
Mobility routine for back pain relief
T-Spine Rotation
Cat And Camel Stretch
Back Section Stretch
Back Strengthening exercises for a sedentary lifestyle
Bhujangasana
Superman
Bird Dog
Cobra Lift
Front Single Leg Raise
Hyperextension
Good Morning
Why do you get back pain?
When you lead a sedentary lifestyle, stiff areas develop in your back. This is one of the primary causes of back pain. Also, you can experience lumbar pain which may be due to slip disc.
Back pain is very common in people who are having a sedentary lifestyle. Most people who have desk jobs are more prone to such pain.
To understand why you have such pain, let’s understand the structure of the back that supports your back…
Structure of the Lumbar region
The lumbar region is made up of 5 main disc-shaped bones. They are termed L1-L5. These disc-shaped bones are separated by gel-like disc structures which act as cushioning material and also provide flexibility to the spine.
Here is how it looks…
If you sit in the same posture for a long period of time, this is the region where you face the pain.
When you face pain in this region, most of the time it is due to a lack of strength and mobility issues.
In the following sections, we will provide you with a step-by-step routine for the mobility of this lumbar region…
Mobility routine for back pain relief
In this mobility routine, we will be looking at three separate exercises. Always do these exercises before you do any kind of back strengthening exercises.
The three mobility exercises that we will include in this routine are:
- T-Spine Rotation
- Cat and Camel
- Back Section Stretch
T-Spine Rotation
Steps:
- Stand on your knees with them hip-width apart as shown in the picture.
- Keep your left foot on the ground so that your knees remain bent and your thigh is parallel to the floor.
- Raise both of your arms to shoulder level and touch your palms as shown in the picture.
- Now rotate your left arm back while keeping the right arm in front. Hold it for 3 counts.
- Simultaneously turn your head towards the left arm.
- Bring back your left arm and touch both palms.
- Repeat this with the other hand.
- Do this 10 times with each hand, for 3 sets.
Related: 3 Month Half Marathon Training Plan
Cat And Camel Stretch
Steps
- Stand on your knees with your knees hip-width apart.
- Come on all fours with your spine in the neutral position.
- Dip your lower back and raise your spine as high as possible as shown in the picture.
- Now hunch your upper back and drop your head in between your hands.
- Do this 10 times for 3 sets.
Back Section Stretch
Steps
- Lie down with your feet spread hip-width apart.
- Interlock your fingers and place them behind your head.
- Now raise the upper part of your body and hold for 3 counts.
- Lower your body and come down to starting position.
- Do this for 10 counts, 3 sets.
Back strengthening exercises for a sedentary lifestyle
Once you have completed the above routine to improve the mobility of your back, follow the below routine to strengthen your back.
The set of exercises that we have included in this routine are:
- Bhujangasana
- Superman
- Bird Dog
- Cobra Lift
- Front Single Leg Raise
Now let’s look into the steps of all these exercises one-by-one…
Bhujangasana
Steps
- Lie down on the floor with your feet hip-width apart.
- Keep your palms on the floor and beside your shoulders.
- Using the strength of your lower back, raise the front portion of your body as high as possible.
- Hold for 3 counts.
- Go back to the starting position.
- Do this for 10 counts for 3 sets.
Superman
Steps
- Lie down on the floor with your feet hip-width apart.
- Spread your hands in front and make fists out of your palms with your thumb sticking out.
- With the strength of your core and back, lift both the upper and the lower parts of your body
- Hold for 3 counts.
- Go back to the starting position.
- Do this for 10 counts for 3 sets.
Bird Dog
Steps
- Come on all fours.
- Now lift the opposite hand and the leg as high as possible.
- Hold for 3 counts.
- Go back to the starting position.
- Repeat with the other leg and hand.
- Do this for 10 counts for 3 sets.
Cobra Lift
Steps
- Lie down with your legs hip-width apart.
- Place both of your hands on your side with palms on the floor.
- Squeezing your scapula (the shoulder bones) and with the strength of your lower back raise the upper part of your body.
- Hold the position for 3 counts.
- Do this for 10 counts for 3 sets.
Front Single Leg Raise
Steps
- Lie down with your legs stretched straight at the front and on the floor.
- Fold one leg at the knee and place that foot on the floor.
- With the help of your back and abs muscles raise the stretched leg that was on the ground straight up.
- Hold the position for 3 counts.
- Return the leg to the ground.
- Repeat this with the other leg.
- Do this for 10 counts for 3 sets.
At this point, you can introduce the below two exercises in your back strengthening routine. This will help to make your back even stronger and will improve your mobility as well.
Hyperextension
Steps
- Sit on the floor with your legs folded backward.
- Now extend your arms upwards and bend down on the floor.
- Now take your left arm and hold your right knee while maintaining the back position as shown in the image.
- The right arm will be extended towards the left side as much as possible while keeping the forearm on the floor.
- Look towards the right side.
- Repeat this with the other arm.
- Hold this for 3 counts.
- Do this for 10 counts for 3 sets.
Good Morning
This exercise will improve the strength of your hips and glutes immensely. Once you get adjusted to this, you can also use a resistance band at the hips to improve your hip strength further.
Steps
- Stand with your legs hip-width apart.
- Interlock your fingers and place the palms behind your head.
- Start going down by pushing your hip backward until you feel a stretch in your hamstring.
- Hold this for 3 counts.
- Now with an explosive movement come up with your hip tilted slightly forward.
- Do this for 10 counts for 3 sets.
Conclusion
Having back pain is annoying. It can be so severe that it may hamper your day-to-day life as well as work.
However, a bit of precaution and the above routine can help you to have a better lifestyle. With the above routine, your back will not only be strengthened but also will have better mobility.
Better mobility means a better range of motion and maybe a lot less pain.
NOTE: We are not doctors and if you are feeling any pain in your back, consult your physician first, before starting the above routine.
Madhusree Basu
Author, Admin
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
Sourav Sarkar
Reviewer, Certified Fitness Instructor
Certified fitness trainer and an ex-professional bodybuilder, he has trained more than 500 fitness enthusiasts and has more than 15 years of on-the-job experience.
