Why is it right?
We turn 30 and then BOOM, knees hurt, back hurts, random pain in your chest and you think DAMN my time has come?!
But one of the common complaints from office workers is lower back pain, strain, ache.
We all know the answer as to why.
Sitting too long, bad posture, not mobile enough… you know the drill.
And we ALL know we should sit straighter, we should do a full DSE assessment and comply with that, likelihood is you or I aren’t going to do that… why?
BECAUSE WE ARE ALL HUMAN & WE ALL FORGET!
And that my friend is OK!
However, what we can do to decrease the lower back pain and even better may get it gone for good, is we can strengthen our posterior chain.
And here are 4 movements that you can do ANYWHERE, ANYTIME.
Bodyweight Squat – 15 reps x 3 sets
Good Morning – 15 reps x 3 sets
Glute Bridge – 15 reps x 3 sets
Press up / High Plank – 30 seconds x 3 sets
These four movements are an awesome starting point.
Do these 2-3 times a week for 4 weeks and feel how much stronger you feel and how much less your lower back hurts.
After these 4 weeks and if you have access to some weights then you can look to include them, for example:
Kettlebell or Barbell Deadlifts
Dumbbell, Kettlebell or Barbell Romanian Deadlifts
Weighted Glute Bridge
Plank for longer
There are many more movements you can incorporate into your week to improve your lower back strength. You can try more movements and get free access to ‘The Mental Health Workouts’ on our APP.
Just click the button for INSTANT ACCESS!
As Well as the above movements, its advisable to get up and take regular screen breaks, mooch around the office, take the stairs to speak to Sandra in accounts, or Bill in marketing… just get some more steps and general movement in, it will make a MASSIVE impact.
Remember if you wanted a more direct approach to strengthening your lower back then feel free to ‘ Contact Us ’
Fire this into your next team meeting and get everyone’ back, BACK to being strong, mobile and pain free.
Catch you next week amigos!
Thomas Fowler
TRAIN FOR YOUR MENTAL HEALTH
