ActiveWorkoutsThis four-move bodyweight workout increases lower back strength and longevityKeep your back strong and healthy with this PT-approved workout for a pain-free lifeWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsThis four-move bodyweight workout increases lower back strength and longevityKeep your back strong and healthy with this PT-approved workout for a pain-free lifeWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Keep your back strong and healthy with this PT-approved workout for a pain-free life
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
These days our body is more susceptible to aches and pains as most of us spend eight hours plus sat hunched over a desk. But, as we age, things can become worse as we start to lose muscle mass and bone density, making us more prone to injury and making it difficult to perform daily activities. If you want to keep your back strong, pain-free and fully functioning so you can continue living a fulfilling life, then this simple four-move bodyweight routine from personal training duo, Milad and Ryan, founders ofTailored Fit PT, can help.
The exercises in this routine predominantly focus on strengthening your deep core muscles, as a weak core can contribute to lower back pain. According to thePremier Spine Institute: “Strong core muscles maintain your balance, help you avoid awkward movement, and prevent unwanted strains or sprains. They also allow your body to transfer force and stress through your muscles rather than your spine, which significantly reduces your risk for back pain.” A strong core is therefore vital for a healthy back, and this routine intends to strengthen it.
These four exercises will take you no longer than 10 minutes so you can easily include them in your warm-ups or do them on those days when you’ve been sitting down a little too long. “Combine these with regular strength training twice a week, and you’ve got a recipe for a back that feels better in your 50s than many inactive 20-somethings who sit at a desk all day,” Coach Milad writes on his post. Perform three sets of 10-12 reps for each movement, then you’re done! Here’s the workout:
Tight, achy hips are another thing we can experience from being too sedentary and (sadly) as we age. If that’s something you experience, then give this10-minute mobility workouta go. If your posture is also pretty terrible then you can definitely expect a sore lower back! As well as getting agood office chair, try thesethree movements from a stretchologistto reverse the effects of poor sitting.
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