I sit at a desk all day and my lower back is killing me. My doctor said I need to strengthen my core. What exercises should I do?
Desk-related lower back pain is almost always caused by weak core muscles and tight hip flexors from prolonged sitting. Here are the exercises that specifically target this combination. Start with bird dogs: get on hands and knees, extend your right arm and left leg simultaneously, hold for 3 seconds, return, then switch sides. Do 10 reps each side. This strengthens the deep stabilizer muscles that protect your spine. Dead bugs: lie on your back with arms and knees raised, slowly extend one arm overhead and the opposite leg out straight while keeping your lower back pressed flat against the floor. This is harder than it looks and builds exactly the core strength your back needs. Hip flexor stretch: kneel on one knee, push your hips forward until you feel a stretch in the front of your hip, hold 30 seconds each side. Glute bridges: lie on your back with knees bent, push your hips toward the ceiling, squeeze your glutes at the top, hold 3 seconds, lower. Do 15 reps. Do these 4 exercises daily for 10 minutes. You should feel improvement within 2 weeks. Also set a timer to stand up and walk for 2 minutes every 30 minutes while at your desk. This single habit change reduces back pain significantly.
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