Lower back pain is common, especially if you sit at a desk all day but still like to stay active. Whether you’re an executive who crushes spreadsheets or a weekend warrior hitting the court or course, your back might not be the actual problem—it’s just where you feel it. The key is addressing how your body moves as a whole. Here’s what you can do:
Sitting all day keeps your hip flexors tight, pulling on your pelvis and straining your lower back. To fix this:
Kneel on one knee with your other foot in front (like a lunge position).
Tuck your pelvis under and squeeze your glutes.
Hold for 30 seconds per side.
Weak glutes mean your lower back has to work harder than it should. Fire them up with this move:
Lie on your back, knees bent, feet flat on the floor.
Drive through your heels and lift your hips, squeezing your glutes at the top.
Lower slowly and repeat for 12-15 reps.
Your core is your body’s foundation. When it’s weak, your lower back picks up the slack. Strengthen that deep core with the dead bug:
Lie on your back, arms and legs up.
Extend opposite arm and leg toward the floor while keeping your lower back pressed down.
Return to start and switch sides. Do 10 per side.
Your lower back is often the messenger, not the problem. By improving hip mobility, strengthening your glutes, and dialing in core stability, you can move (and sit) pain-free. Try these daily and keep dominating your work and play.
Has your neck started to bother you too? Try these 3 exercises to help reduce your neck pain.
