Say Goodbye to Back Pain with These Safe and Effective Exercises

As technology takes over the workspace, people find themselves sitting more than ever before. Be it designing, programming, content creation, or white-collar jobs, you spend most hours of the day sitting and studies have shown this could cause persistent back pains.

To avoid back pains, you should consider having this exercises every day or at least every other day.

You don’t need equipment for this exercises, so do your back a favour with these exercises.


The bird dog plank is a core exercise that targets the abs, lower back, and glutes.

To perform bird dog planks, begin in a plank position, then simultaneously lift one arm and the opposite leg, keeping your hips parallel to the ground and your core engaged, hold for a few seconds, and then lower your limbs back down and repeat on the other side.


This is a very simple and effective position. The child’s pose helps to stretch your back and muscles around your hips. In this pose, kneel and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor.


Seated twists help to stretch and release tension in the muscles of the back, hips, and torso.

To perform seated twists in yoga, sit cross-legged, inhale and reach one arm up, exhale and twist your torso towards the opposite knee, placing the opposite hand behind you on the floor or seat, and hold the pose while breathing deeply and avoiding over-twisting or forcing the body.


Glute bridges are a great exercise to strengthen the glutes, hamstrings, and lower back.

To perform glute bridges, lie on your back with your knees bent, feet flat on the floor, and arms at your sides, then lift your hips towards the ceiling, squeezing your glutes and engaging your core, hold for a few seconds, and slowly lower your hips back down to the floor.

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