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Bent Over The Computer? Back Bothering You? Start These Exercises

Wouldn’t it be great if we didn’t have to worry about back pain so much? Sometimes even something as simple as lifting a heavy object can cause us days of agony over back pain. What makes it worse is that we live in an age where many regular activities can be cause for back pain—for instance being crouched in front of the computer for hours on end while we study or work.
Fortunately, with some work we can strengthen our backs so that it is not strained so easily be it from work or from simply lifting your baby up. With some exercises coupled with adapting the proper posture and proper lifting of objects, we can avoid back pain more than before.

The back muscles are divided into the upper back and the lower back. The upper back is composed of three muscle groups, namely:

  • The trapezius or the muscles responsible for allowing the shoulders to move upwards and backward
  • The Latissimus dorsi or more commonly known as the lats, which is responsible for allowing the arms to move backward and downward
  • The erector spinae, as the name suggests, is responsible for pulling the spine up when you’re coming from a bent position

The lower back muscles are connected to the oblique abdominal muscles and the quadrates. These muscles support the spine and provide stability to the body.

Here are a number of simple back strengthening exercises that can be easily done at home.

Hip Bridge

Lie down flat on the floor with your legs at a 45 degree angle. Make sure that you have adequate padding on the floor so that you are comfortable. Place your arms straight on your side and slowly lift your hips up until it forms a straight line with your upper chest and knees. Hold each lift for a few seconds and repeat for 10-12 times.

Bird Dog

Get on all fours on the floor and make sure your have adequate padding so you won’t hurt your knees. Tighten your abdominal muscles without arching your back and slowly lift your right leg straight together with your left arm straight ahead. Hold for at least 4 seconds then repeat around 5-6 times on each side.

Side Plank

Assume a plank position on your side and support your body weight with your forearm, taking care to keep your elbow directly below your shoulder. Hold for 20-40 seconds and gently lower. Alternate sides and repeat for about 2-3 times each side.


Put your right knee forward, bent at a 90 degree angle. With your hands on your waist, push back to the starting position repeat for about 8-12 times before switching to the other leg.

These exercises should be ok for most people to do, but to avoid injuries you should consult with your doctor if these moves are suitable for you. This is especially true for people who are suffering from chronic conditions like obesity, osteoporosis or diabetes.