Amy Smith-Shively

Low Back Pain (LBP) is the single leading cause of disability worldwide, with 619 million people affected globally. In fact, most people experience LBP at least once in their life. Fortunately, it is also the condition for which the greatest number of people may benefit from rehabilitation. While many conditions can lead to LBP, inadequate core strength is often a contributing factor.

Increased sedentary jobs and sitting time can lead to muscle imbalances and weak core musculature, putting the low back at increased risk of injury. Here are a few common reasons increased sitting time leads to LBP:

The deep core muscles are meant to endure prolonged activation to support and stabilize the spine. When we slouch in a chair all day, the core remains relatively inactive. This results in a decreased signal from the brain to the core telling it to “turn on” and protect the spine when necessary.

The psoas major, one of the strongest hip flexors, originates at the lumbar spine. Sitting can shorten this muscle, putting chronic stress on the low back.

The gluteal muscles, which are powerful hip extensors, become lengthened and weak—a condition known as “glute amnesia.” These muscles are then unable to do their job in regular activities of daily living, forcing other muscles, including those in the low back, to compensate.

While avoiding sitting altogether is unrealistic, specific exercises can help counteract the effects of prolonged sitting and minimize your chance of developing LBP. Here are a few effective body-weight exercises you can do anywhere to ward off LBP.

Nothing enhances core stability like a plank. Start with your elbows positioned directly below your shoulders and the legs extended so that the body is in a straight line. Engage the quads, glutes and core, while pushing the floor away through the toes and forearms. Hold for 30 to 60 seconds, or for as long as you can maintain proper form and repeat three times.

Weak gluteal muscles contribute to LBP by passing their work to the lower back. The powerful gluteal muscles support activities like walking, running, squatting and deadlifting, but when they lack sufficient strength, the back bears the brunt of the load. Start in a sit-up position with your arms down by your sides. Press firmly through your feet and engage your glutes to lift up the hips, creating a straight line from the heels to the shoulders. Hold for two seconds and lower slowly. Perform one to three sets of 10 to 15 repetitions.

Low-back pain is a common and debilitating condition. With a proper routine, you can strengthen your core and gluteal muscles and reduce your injury risk. This workout can be performed with nothing but your body weight—at home, in the gym or at the office. To further protect your low back, maintain an upright, engaged posture while on the job and avoid staying in any one position for too long.

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