A routine for your lower back (including glutes)
The lower back might be the most common area of complaint for desk workers. Its muscles hold you upright in the same position all day. But overusing them can cause fatigued muscles that can then become inflamed, tight and painful. Often it results in a dull ache. Short movement breaks, even just for 1-2 minutes, are especially important for the lower back, as they release tension and aid circulation.
Do these exercises to help stretch and strengthen your lower back, including your glutes. They’re demonstrated by trainer Melissa Gunn, of Pure Strength LA, whose team trains desk workers on how to protect their bodies through exercise.
### Exercise 1: Wall Slide
Sit against a wall, as if in a chair. Align your knees over your ankles and slide down as far as you can, though not below a right angle. The higher you are, the less intense the exercise. Hold that position for 30 seconds. Work up to 5 minutes. Increase by five or 10 seconds every few days, as it gets easier. Don’t continue if there’s pain in the knees.
### Exercise 2: Yoga Strap Leg Press
Sit in a chair with your legs open and positioned in a V shape, with your ankles 1-2 feet apart. Wrap a buckled yoga strap or belt around your thighs about 6 inches above your knees. Press your legs open into the strap and push for 1 minute and 30 seconds to strengthen the glutes.
### Exercise 3: Yoga Block Squeeze
Open your feet apart and put a horizontal yoga block between your thighs right above your knees. Press your thighs together, squeezing the yoga block with your thighs. Hold for 1 minute and 30 seconds. Don’t let up. Do one set.
### Exercise 4: Lateral Leg Lift
Stand with feet spread apart, laterally, as far as is comfortable. Bend your right knee and drop your right hip about 45 degrees, while the leg stays straight — so that you feel a stretch in the inner thigh of the straight leg. Hold 2-3 seconds. Do 10 on each side.
### Exercise 5: Chin Tuck
Sit up straight and stack your head over your shoulders and hips. Interlace hands behind your head and press your head straight back into your unmoving hands, using your hands like a wall. Hold for 30 seconds while taking very long breaths. Be sure your chin is parallel with the floor and your neck is lengthening up the entire time. This releases the lower back.
## Conclusion
These exercises can help alleviate desk job-related aches and pains in your lower back. Remember to start slowly and increase the duration and intensity as your body adapts. It’s also essential to take regular breaks to stretch and move throughout the day.
## FAQs
* How often should I do these exercises?
+ It’s recommended to do these exercises 2-3 times a week, or as often as you feel comfortable.
* Can I modify the exercises if I have a pre-existing condition or injury?
+ Yes, consult with a healthcare professional or physical therapist to modify the exercises to suit your specific needs.
* Will these exercises help prevent injuries?
+ Yes, these exercises can help strengthen and stretch the muscles in your lower back, reducing the risk of injury and improving overall posture.
