Sit All Day? Back hurts? 

Decrease Back Pain with these 3 Simple Moves: 

[+ Bonus: At-Home Core Challenge! – no equipment needed] 

Back pain and excess Sitting:

Do you sit most of the day?

If you spend long hours sitting at a desk, you’re probably familiar with 

  • Back pain and stiffness,
  • Neck and shoulder tension,
  • Poor posture, 
  • GI issues,  
  • Hip tightness, 
  • Mental fatigue
  • Overall discomfort. 

But don’t worry—relief is possible! In this blog, we’ll share three easy stretches to help ease back discomfort. Plus, I’ll give you a bonus, at home, core strengthening plank challenge. 

Which will not only strengthen your core but support your spine. 

Let’s get started!

Stretch #1: Kneeling Thoracic Rotations

Goal: Loosen & open up your upper / mid back 

  • Start by kneeling on the floor with knees hip-width apart and toes tucked under.
  • Place one hand next to your ear with the other hand on the ground.
  • Inhale as you rotate your elbow from pointed at the ground to as far towards the ceiling as you can, pause briefly end range. 
  • Exhale and return to the starting position.
  • Repeat x 5-8 reps. 
  • Then switch to the other side 
  • Aim for 2 sets of 5-8 reps daily. 

Stretch #2: Forward Fold

[Goal: Loosen lower back and lengthen hamstrings.]

  • Standing tall, feet shoulder width apart. 
  • Take a deep breath in.
  • Slowly fold your upper body forward, reaching your hands down towards the floor as far as you can go. 
  • Hold for 20 seconds.
  • Slowly bring the upper body back to the start position.
  • Repeat 2-3 times.
  • Perform this daily. 

Stretch #3: Cat-Cow Stretch

[Goal: flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs.]

  • Start on your hands and knees, with wrists under shoulders and knees under hips.
  • Inhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
  • Exhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose).
  • Flow between Cat and Cow Pose, matching your breath to your movement.
  • Repeat for 10-20 reps.
  • Perform this daily.

BONUS: At Home – Core Strengthening – No Equipment necessary 

[4 weeks Total ]

Week 1:  Accumulate 1 minute total in a plank, aiming for as few sets as possible. 

perform X 3 days a week.

Week 2: Accumulate 2 minutes total in a plank, with minimal sets.

perform X 3 days a week.

Week 3: Accumulate 3 minutes total in a plank, keeping sets to a minimum.

perform X 3 days a week.

Week 4: Challenge yourself to 4 minutes total in a plank, with as few sets as possible. 

perform X 3 days a week.

Stronger Core, Decreased Risks

By adding these simple stretches and the progressive plank challenge into your routine, you can strengthen your core, support your spine, and bid farewell to back discomfort. 

Remember to listen to your body and adjust the stretches and plank times as needed. 

Here’s to a happier, healthier back and a more comfortable day at your desk!

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