Support your back with these strengthening and stretching exercises

The Mayo Clinic, US, recommends doing exercises such as the single and double knee to chest, hamstring stretch, calf stretch and prone with arms/legs - where you lie down, tighten your abdominal muscles and slowly raise one leg and opposite arm simultaneously 6 to 8 inches from the floor.

You can do the same when you’re on your all-fours - get on all fours, extending one arm forward and the opposite leg backward while keeping your back neutral. Alternate sides for a balanced workout.

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Incorporate back exercises

Specific back exercises will help strengthen the muscles that support your spine, especially the lower back and upper back muscles. Harvard Health Publishing recommends the following:

• Glute bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, engaging your glutes and lower back. This helps strengthen the glutes and lower back muscles, which are crucial for posture.


• Side plank: These target the obliques and help stabilise the spine.


• Superman pose: Lie on your stomach with your arms extended in front of you. Lift your arms, chest, and legs off the floor simultaneously, holding for a few seconds before lowering. This targets the lower back.

Stretching helps relieve tension in the muscles that can become tight from prolonged sitting. Incorporating stretches throughout the day can alleviate pain and improve flexibility.

The Harvard Health Publishing recommends the child’s pose, a gentle stretch which relieves tension in the lower back and stretches the entire spine. Get on all fours, knees hip-width apart, with your big toes touching. Slowly drop your buttocks back toward your heels as you extend your hands in front of you and rest your forehead on the mat. Hold for 10 to 30 seconds. Return to the starting position and repeat the process three times.

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Improve your posture

Maintaining proper posture throughout the day can help prevent back pain. Sit with your feet flat on the floor, knees at a 90-degree angle, and your lower back supported by a chair or cushion.

• Use a lumbar roll: Placing a small cushion or roll behind your lower back can help maintain the natural curve of the spine and prevent slouching.

Sitting for long periods puts pressure on your spine. The Australian Chiropractors Association recommends taking breaks every 30-60 minutes to stand, stretch, and walk. “This can prevent stiffness and improve blood flow when you’re sitting for long periods.”

Use an ergonomic chair

If you spend a lot of time sitting, investing in an ergonomic chair that provides proper lumbar support is crucial. An adjustable chair can help maintain proper alignment of the spine and prevent lower back pain.

Strengthening your back is essential for anyone with a sedentary job. For best results, aim to perform these exercises 2-3 times a week while also ensuring regular movement throughout the day.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.