Do you work from home or spend a lot of time in front of a computer? Do you suffer from back pain as a result? Focusing on the following exercises for women will strengthen your core and back, and eliminate back pain.
This move is the cornerstone for core strengthening. Get into a plank position with your palms flat on the ground, your arms extended (or balance on your forearms) and your body in a straight line. Hold this position for around 30 to 45 seconds.
Stand in an upright position with your feet approximately shoulder-width apart. Squat down by moving your hips back, until they are roughly even with your knees.
Place one leg out in front of the other and lower yourself down until your front knee is bent at a 90-degree angle. Using only your leg muscles, push back up. Switch legs after each set.
4. Hip Press
Lie on your back with your knees bent, your feet flat on the floor. Lift your hips straight up to the ceiling, and then slowly lower back down to the ground.
5. Hip Drop
Get into a side plank position on your forearm, with your top foot slightly in front of the other (your body should be diagonal). Lift your hip up and the drop back down, while maintaining the plank position. Switch sides after each set.
6. Torso Rotation
You can choose to perform this exercise with a ball or weight. If so, grab it with both hands and hold it directly out in front of your chest with your arms fully extended, feet shoulder-width apart. Twist your body to either side, while keeping your feet in place.
Begin in a standard plank position. Draw your hips up and slide your feet forward, engaging your core and keeping your legs straight. Hold for one count, return and repeat.
8. Low Row
For this move, you’ll need your TRX Suspension Trainer. Hook it around a pole, directly across from you. Pull the handles or band towards your chest while keeping your elbows tucked in.
9. Mountain Climber
Start in a plank position. Bring one knee towards your chest, return, and then bring the other knee towards your chest, keeping your core engaged.
Lie down on your back with your legs lifted towards the ceiling, feet together. Extend your arms out from your sides and swing your legs towards the floor on your left side. Swing them back up and over to the right side.
11. Hamstring Runner
This exercise requires a TRX Suspension Trainer. Lie down on your back and hook your heels into the loop. Lift your hips up and alternate your legs a running motion.
Lie on your back with your knees bent, your feet flat on the floor. Place your hands behind your ears or on your temples and lift your shoulders up towards your knees. Return to the floor and repeat.
Implement these exercises regularly into your workout routine to effectively relieve and prevent back pain.