Poor posture and a weak core are two of the most common underlying causes of back pain, which can be hard to avoid if you work behind a desk. While you might not be able to ditch your desk, you can try implementing this workout into your routine. 

DUMBBELL BENT-OVER VENTRAL RAISES - 2 SETS OF 12-15 REPS

  • Begin standing with a pair of dumbbells in both hands with your feet hip-width apart 
  • Slowly bend over to 90-degrees and raise your arms out in front of you until fully extended over your head
  • From this position, bend your elbows to 90-degrees and simultaneously pull the weights back towards your body
  • Squeeze your shoulder blades at the top of this movement and slowly lower the weights back down for one rep

GLUTE BRIDGES - 2 SETS OF 12-15 REPS

  • Begin lying down on your back with you knees bent and your feet flat on the ground 
  • Your feet should be hip-width apart with your toes pointed straight ahead and your heels approximately 6-8 inches away from your glutes
  • Squeeze your glutes and your core as you lift your hips toward the ceiling
  • Raise your hips as high as possible without arching your back
  • Once at the top of the movement, squeeze your glutes as tightly as possible and pause for 2 beats and drop your hips back down to the starting position for one rep 

DUMBBELL UPRIGHT EXTERNAL ROTATIONS - 2 SETS OF 12-15 REPS

  • Begin standing with your feet shoulder-width apart holding a pair of dumbbells in each hand 
  • Position the weights up and out to the sides of your head with bent elbows at 90 degrees upright 
  • Slowly lower the dumbbells forward by rotating your shoulders until your forearms are parallel to the floor and repeat movement for one rep 

SIDE PLANKS WITH ROTATIONS - 2 SETS OF 8-12 REPS

  • Begin lying on your right side with your legs straight and feet stacked on top of each other 
  • Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist 
  • With your neck neutral, breathe out and brace your core 
  • Lift your hips off the mat and support your weight on your elbow and the side of your foot, your body should be in a straight line from your ankles to your head 
  • Raise your upper arm straight up and reach as far back as you can while maintaining balance
  • Return to the starting position and repeat on the opposite side 

I,T,YS - 2 SETS OF 8-12 REPS

  • Keeping your ears, shoulders, hips, knees and ankles all in a straight line
  • Raise your chest off the exercise ball to engage the lower back and position your shoulder blades back and down, this is your starting position
  • Keeping your head looking down with your chin slightly tucked, hold this position for 15 seconds
  • From this position, move your arms into a T, keeping your shoulders back and squeezed together – hold for 15 seconds
  • From the T position, continue moving your hands out to the side and above your head into a Y position and hold for 15 seconds
  • Slowly bring your arms back to the starting position for one rep  

BIRD DOGS - 2 SETS OF 12-15 REPS

  • Begin kneeling on the floor in a tabletop position 
  • Stack your shoulders over your wrists and your hips over your knees, spread your fingers wide and press through your palms while keeping your core engaged throughout 
  • Push through your left palm and right knee, and lift your right hand off the ground while simultaneously lifting your left leg
  • Straighten your raised arm and leg and pause briefly before return to the starting position and repeating on the opposite side