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 of Tailored 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 the Premier 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:
- Cat cow
- 90/90 fold
- Bird dogs
- Dead bugs
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 this 10-minute mobility workout a go. If your posture is also pretty terrible then you can definitely expect a sore lower back! As well as getting a good office chair, try these three movements from a stretchologist to reverse the effects of poor sitting.
-
Pass the gym – build strength all over and boost your metabolism with this 20 minute dumbbell workoutGet strong, build muscle and burn fat with just a pair of dumbbells
-
Forget burpees – this 20-minute workout boosts your metabolism with no jumpingGet your heart pumping with this no-jump workout
-
Two dumbbells, 30 minutes, and six exercises to build muscle all over and a stronger coreA simple home workout to add muscle all over and boost strength
-
Tired of crunches? A fitness trainer recommends these five standing exercises for better core strength and stabilityThey're also great for improving posture too
-
One kettlebell, 10 minutes and these five exercises to build a strong core and improve postureA strong core is the gateway to better movement, fewer injuries and bigger lifts
-
Build functional strength in 30 minutes with two dumbbells and these four exercisesBend, lift and carry items easier (and look good while doing it)
-
You don’t need to run – this full-body dumbbell workout burns fat, builds muscle and boosts your cardio healthThe many benefits of lifting weights
-
Sculpt your abs and strengthen your core with this six-minute Pilates workoutIt’s a bodyweight burner that will leave your midsection on fire
