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.
-
Forget boring cardio – this three-move barbell workout crushes through caloriesAnd builds plenty of muscle too!
-
This two-move total body boosts heart health and builds muscle enduranceTwo moves, 15 minutes and a full fitness fix
-
A beginner-friendly dumbbell workout to boost strength and muscle sizeGet started on your strength training journey with this simple four-move workout
-
This bodyweight EMOM workout cranks up your metabolism and builds muscle endurance20 minutes and a little grit is all you need
-
Three exercises to 'life-proof' your shoulders, according to a mobility expertHealthy shoulders mean better movement, more strength and less injury
-
Build unshakeable core strength with a kettlebell and these three exercisesAdd this to the end of your workout to fire up your midsection muscles
-
Supercharge your aerobic engine with this three-move rower workoutImprove your cardiovascular fitness and burn through calories
-
Arnold Schwarzenegger's 30-minute dumbbell workout for full-body gainsIncrease your strength and muscle mass in the time it takes to make tea – what’s not to love?
