5 exercises for strengthening the lower back and hips, 5 exercises for building mobility in those areas, and 5 tips for keeping them strong throughout the day as a desk worker.
Deadlifts: Stand with feet shoulder-width apart, grasp a barbell with both hands, and lift the weight off the ground using your lower back and hips. Make sure to keep your back straight and engage your glutes throughout the movement.
Romanian Deadlifts: Stand with feet shoulder-width apart, hold a barbell in front of you with hands shoulder-width apart. Hinge at the hips and lower the barbell towards the floor while keeping your back straight. Return to starting position by squeezing your glutes.
Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes at the top, then slowly lower back down.
Lunges: Stand with feet shoulder-width apart, take a step forward with one leg and bend both knees until the front thigh is parallel to the ground. Push through the heel of the front foot to return to standing position and repeat with the other leg.
Side Plank: Lie on your side with your elbow directly under your shoulder, lift your hips off the ground and hold for a few seconds. Lower your hips and repeat on the other side.
Hip Flexor Stretch: Kneel on one knee, place the other foot in front of you, and lunge forward until you feel a stretch in your hip flexor. Hold for 30 seconds and repeat on the other side.
Pigeon Pose: Start in a high plank position, bring one knee towards your chest, and place it behind your opposite wrist. Lower your body towards the ground and hold for 30 seconds before switching sides.
Spiderman Stretch: Start in a high plank position, bring one foot up next to your hand, and twist your torso towards the raised leg. Hold for 30 seconds and repeat on the other side.
Cat-Cow Stretch: Start on your hands and knees, arch your back up towards the ceiling and then lower it down towards the ground. Repeat for 10-15 repetitions.
90/90 Hip Stretch: Sit on the floor with one leg bent in front of you and the other bent behind you, keeping both knees at 90-degree angles. Lean forward until you feel a stretch in your hips, then switch sides.
Tips for keeping strong throughout the day as a desk worker:
Take regular breaks to stand up and stretch your lower back and hips.
Invest in a good chair that supports your lower back and hips.
Use a standing desk or a balance ball chair to engage your core muscles and improve your posture.
Avoid sitting for long periods of time by taking frequent walks or doing light exercise throughout the day.
Practice good posture by sitting up straight with your feet flat on the ground and your shoulders relaxed.