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5 Exercises to Undo the Spinal Damage Caused by a Lifetime of Sitting


At this point, everyone knows sitting all day isn’t good for your health. But all kinds of jobs still require people to sit for prolonged periods of time. Whether it’s good for your health or not, you still need to get paid, so you just walk it off and tell yourself it’s just the way it is.

Why That Is So Not the Way It Is

You don’t have to put up with stiffness and back pain from sitting. Over time that pain can affect your ability to run, play sports, and exercise and negatively impact your health.


Lucky for you, even if you’ve been sitting for hours on end for years now, a few simple exercises done on a regular basis can completely undo that harm. If you do these five stretches you can regain your full of range of motion, feel looser, and avoid pain in your knees and lower back. You may even feel like dancing.

5 Exercises to Stay Limber and Avoid Back Pain from Sitting

  1. Glute Bridges

Lay down on your back with your knees bent and your feet on the floor. Next simply raise your butt and hips so that your body forms a straight line. Then lower yourself back down. That’s one rep. You should try to do three sets of ten. If that’s too easy, you can add a weight and simply hold it on your thighs while you do the reps.

This exercise is great for your hips and glutes, and as an added bonus, your abs!

  1. Couch Stretch

This one might be a little tricky at first, but it’s well worth the trouble and is very convenient to do while watching television.


Simply place one leg on the floor, and the other on the couch, so that your knee is touching the back. Then flex your abs and butt and slowly raise your torso up so that you are standing tall. Hold that position for about 5 minutes and then switch legs.

To push it to the next level, you can bring your foot on the floor up to the seat of the couch and try to raise your torso to a neutral position again. This will be tough at first, but can potentially undo years of sitting.

  1. Grok Squat

This simply involves getting into a squatting position with your feet on the floor, your back straight, and your butt about as low as it will go. Think baseball catcher position. You should feel the stretch through your legs, back, and groin.


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