Desk job? These 7 moves will rescue your back

A bad back is officially the worst. Unfortunately, we bring a lot of it on ourselves with our sitting-down-all-day lifestyles and poor posture. But as the old saying goes – prevention is the best medicine. So let’s fight back for your back!

To avoid back pain, you need to strengthen the muscles in and around your back so they can support and stabilize you. We’ve collected 7 essential exercises that will:

• strengthen your back muscles to improve posture
• strengthen your core to stabilize your spine
• strengthen your posterior chain (including glutes and hamstrings) to avoid overcompensation with your back.

Important: If your back pain is sharp, burning, or debilitating these exercises won’t help. Make an appointment to have it addressed by a professional.

1. Wide grip row

This move targets your lats, the V-shaped muscles at the back of your rib cage which stabilize and control the extension of your shoulders. Strengthening your lats will help to pull your shoulders back and correct a hunched posture.

How to do it:

• Stand at a distance from the cable machine that allows full extension of your arms in front of your body.
• Plant your feet solidly on the floor, shoulder-width apart. Your weight will be on your heels, so dig your toes down to maintain balance.
• With a handle in each hands, lower your body into a squat position.
• Brace your core.
• Pull the cable toward your abs, focusing on squeezing your shoulder blades as your elbows pull behind your torso.
• Maintain a steady tempo, pulling and releasing the cable in a rowing motion.

If you don’t have access to gym machines, try the bent-over row exercise outlined below.

2. Side plank with optional dips

A strong core will support your movement to reduce pressure and strain on the less resilient parts of your back. Side planks strengthen your core and obliques (at the side of your abs) to provide a kind of wrap-around stability. Adding a dip will also work your hips, to prevent tight or weak hip flexors from impacting your core and spine.

How to do it:

• Lie on your right side with your right elbow on the floor directly under your shoulder.
• Your body should form a straight line angling down from head to toe.
• Place your left hand on your upper hip for stability.
• Activate your core and hold that position.
• If you want to challenge yourself, dip your hips down until your lower hip and thigh are almost touching the floor.
• Continue to dip your hips up and down at a steady pace.
• Repeat for an equal amount of time of the opposite side.

3. Bent-over rows

This will strengthen pretty much all your back muscles in one power move. If your back issues are caused by a weak core or tight hamstrings, this row position might be difficult to hold – so build up your strength with the moves below first.

How to do it: Luke is using a resistance band here, but you can use dumbbells.

• Standing with your feet around hip-width apart, tip forward at the hips with a slight bend in your knees.
• Let the dumbbells hang toward your feet with extended arms.
• Keeping your back flat and your elbows close to the body, pull the dumbbells up toward your chest and lower back down again.

Depending on the equipment you’re using, you may alternate arms like Luke, or lift and lower both at once.

4. Dead bugs

Builds a strong core to take the load off your back and give it rock-solid support.

How to do it: This will take a bit of coordination, so don’t worry if you look like an actual dead bug on your first few reps.

• Lie on your back with your arms raised above you, knees up, and forming a tabletop with your shins.
• Engage your core.
• Lower your left arm toward the floor above your head while at the same time extending your right leg.
• Both your left hand and right heel should end hovering just above the floor – hold this for a count of 1, 2, 3, then return to your starting position.
• Switch by lowering your right arm and left leg.
• Continue alternating opposite limbs with controlled and smooth movements.

5. Opposite raises

Another big move for core strength, this one also works the back stabilizer muscles.

How to do it:

• Get onto all fours, with hands below shoulders and knees below hips.
• Keep your back, head and neck neutral – your head should be facing the floor.
• Activate your core.
• Raise one arm out in front of you and at the same time raise the opposite leg.
• Alternate sides – raising your right arm and left leg together, then left arm and right leg.

6. Single-leg glute bridge

Got pain in your lower back from sitting all day? Time to get to work on your glutes! Strong glutes stabilize the pelvis and support the base of your core.

How to do it:

• Lay on your back, arms by your side, with knees bent and your feet on the floor about hip-distance apart.
• Raise one leg into the air so it’s held straight above your hips.
• Brace your abs, squeeze your glutes and push through your grounded heel to lift your hips into the air.
• Try to make your body an even line angling down from your knee (of the leg still on the floor) to your shoulders.
• Hold the bridge for a moment before lowering back down.
• Alternate sides after a set number of reps.

7. Single-arm row

This is a unilateral stabilizing exercise that will strengthen your upper and lower back, core and pelvic region.

How to do it:

• Plant your right foot on the floor, bent slightly at the knee, and extend your left leg behind you with your toes on the floor.
• Tip forward at the hips, maintaining a straight line with your back, neck and head.
• Raise your right arm out to the side for balance.
• Gripping the kettlebell in your left hand, and keeping your elbow close to your body, pull the kettlebell up toward your chest and lower back down again.
• Focus on pinching your shoulder blade at the top of each row.
• Alternate sides after a set number of reps.

Bonus: Foundation training

Have you tried Foundation Training with Dr. Eric Goodman?

Chiropractor Eric developed his methods as a way of addressing the chronic pain that often accompanies modern life. Chris Hemsworth is just one person his system has helped. Eric’s sessions retrain your body to take the strain off your spine and joints by making your muscles do the work.