Strengthen Your Core: Combat Work-from-Home Back Pain

Many of us have transitioned to working from home, often sitting at makeshift workstations that lack proper ergonomic support. Prolonged sitting can lead to back pain, discomfort, and decreased productivity. Let’s counteract these negative effects with some targeted exercises to strengthen your core and alleviate back pain.

Take a Break and Move

Before diving into the exercises, remember to prioritize movement throughout your workday. Get up regularly to stretch, walk around, and enjoy some fresh air. These short breaks can significantly improve your overall well-being.

Core Exercises for a Stronger Back

Now, let’s focus on strengthening your core muscles. A strong core provides essential support for your back, improving posture and reducing pain.

The Bridge

This exercise primarily targets your gluteus maximus and lumbar paraspinals, crucial for lower back support.

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Engage your core and lift your hips towards the ceiling, squeezing your glutes.
3. Hold the position for 5 seconds, then lower your hips back down.
4. Repeat 15 times, gradually increasing to 30 repetitions.

Clamshells and Side leg lifts

These exercises work together to strengthen your gluteus medius, a key muscle for pelvic stability.

1. Lie on your side with knees bent, hips stacked, and feet together.
2. Open your knees like a clamshell, lifting your top knee towards the ceiling without allowing your hips to roll backward.
3. Hold for 5 seconds, then return to the starting position.
4. Repeat 15 times on each side.
5. Immediately following clamshells, perform side leg lifts. Keep your hips stable and lift your top leg straight up, avoiding forward drift.
6. Hold for 5 seconds and lower.
7. Repeat 15 times on each side.

 

 

 

 

 

Planks

Planks engage multiple core muscles, including the abdominals, obliques, and lower back.

1. Start in a push-up position with hands directly under shoulders and feet together.
2. Lower yourself onto your forearms, keeping your body in a straight line from head to heels.
3. Engage your core and hold the position for 15 seconds, gradually increasing to 30, 45, and then 60 seconds.
4. For a side plank, rotate your body onto one side, stacking your shoulders, hips, and ankles. Prop yourself up on your forearm or hand, maintaining core engagement.
5. Hold for 15 seconds on each side, gradually increasing the duration.

 

 

 

 

 

 

The Bird Dog

This exercise challenges core stability and coordination.

1. Start on your hands and knees, with your back flat and core engaged.
2. Extend your right arm forward and your left leg backward, keeping your body balanced.
3. Hold for 10 seconds, then switch sides.
4. Repeat 10 times on each side.

Incorporate these exercises into your routine 2-3 times per week to strengthen your core, improve posture, and alleviate back pain. Remember to listen to your body and gradually increase the duration and intensity of the exercises as you get stronger.

By combining these exercises with regular movement breaks throughout the day, you can significantly improve your overall well-being and create a healthier work-from-home environment.

Read more about your core and back pain here.