Core/Back exercises for people with sedentary jobs

**Timbuk2**

I'm sure a lot of people on boards work in jobs that require them to sit at an office desk for a large proportion of time.

Apparently this can be bad for your back, especially if you don't sit up very straight (I sit with a slight hunch). I'm wondering are there any effective exercises that can strengthen the muscles in your back that improve posture and therefore decrease chance of future back problems.

Let me explain: I can sit up straight, with good posture, if I want to, but it takes more effort than my usual stance, probably because the muscles that are involved aren't that developed. However, as I am sitting for a while, my body usually 'relaxes' into that slightly-hunched posture. I'm sure I'm not the only one.

Physically, I have a good level of fitness, but I am not very strong as I generally don't do much weight-lifting (despite being a member of a gym). What exercises would be good for improving posture, both sitting and when walking?

Thanks in advance.

ilovelamp2000

Pilates is excellent for that sort of thing.

EileenG

Hyperextensions, bird dog, superman. Also deadlift and stiff leg deadlifts. Wood chopper.

Racing Flat

**Timbuk2** wrote: »

Let me explain: I can sit up straight, with good posture, if I want to, but it takes more effort than my usual stance, probably because the muscles that are involved aren't that developed.

Sit up straight for longer each time. Make a concerted effort to do this. Use reminders. You won't get an exercise more specific or functional than the actual thing you can't do.

As you said you can do it, but you can't maintain it, so you don't have the endurance in those muscles. So it's the endurance you want to work on, more than strength, as sitting is an endurance activity.

**Timbuk2**

Thanks for all the comments! I will bear them in mind!

I've heard good things about Pilates before - but I always thought it was a class for women, but apparently it isn't. I must check it out!

Thanks EileenG for all the good suggestions of exercises!

What exactly is a Core class? There are a few "Core" classes on the timetable for the glasses in my gym, but I always thought Core was just a glorified abs class. What exactly would be done in a Core class? Would it be suitable for improving posture?

ilovelamp2000

**Timbuk2** wrote: »

Thanks for all the comments! I will bear them in mind!

I've heard good things about Pilates before - but I always thought it was a class for women, but apparently it isn't. I must check it out!

Thanks EileenG for all the good suggestions of exercises!

What exactly is a Core class? There are a few "Core" classes on the timetable for the glasses in my gym, but I always thought Core was just a glorified abs class. What exactly would be done in a Core class? Would it be suitable for improving posture?

Yeah it generally is seen that way. I got an unmerciful slagging when I took it up, but there's quite a few lads in my gym doing it now since I told them what it's about.

Transform

yea right you go because its filled with the ladies!!

ilovelamp2000

Transform wrote: »

yea right you go because its filled with the ladies!!

That's merely an added benefit.

EileenG

I used to do a pilates class, and the teacher looked like a living Barbie doll. Long blonde hair, huge bosom, tiny waist, tiny hips. I could never understand why the class was not full of drooling men.

FruitLover

If you can get yourself one of these chairs, you're laughing. What I do in work to simulate the effect without the special chair is to sit right on the edge of the seat with my legs tucked underneath the chair, so I have to sit upright.

EileenG wrote: »

I could never understand why the class was not full of drooling men.

It's hard to hide a boner in a leotard...

EileenG

I used to have one of those kneeling chairs, and it's great, as long as your desk is the right height. If you have to lean over to work, it's worse than a regular chair.

Actually, what's good here is a swiss ball. Sit on it for working, and you'll move about more, and you have to stay straighter or you'll fall off. I've seen ads for an office ball chair http://sitincomfort.com/palbalchair.html which look good, but I reckon a basic ball would do the job fine.

Transform

just do basic core exercises and stretch wayyyyyyy more

there are lots of people that do not have special chairs or swiss balls and get on grand - maybe they have better flexibility and have a stronger core/better posture

The Guvnor

There can be twice as much compression on the spine when sitting versus standing.

Chairs that recline are beneficial as ironically sitting bolt upright all the time is not the answer. Reclining back to about 120 degrees places much less pressure on the back.

Pilates is great but requires patience and persistence.
One tip would be to get up from your chair if feasible every 15-20 minutes just for a stretch.

You could also swap your chair for a swiss ball.

The Guvnor

On the kneeling chair, maybe great for your back but it's not great for your knees so works in roundabouts!

**Timbuk2**

Thanks for all the suggestions!

I found a good definition of posture today.
Good posture is such in which all muscles exert a minimal effort to maintain it—and all work in a balanced way, with none fatiguing to the point of forcing its load on other muscles. Bad posture is such that some muscles carry most of the load, until they give up and others must compensate. The muscles forced to compensate are not in the best position to do the “not their job” and so they get too tense and too short, while those opposing them get lax and too long. The compensations cascade, affecting more and more muscles and causing tension pains, weaknesses, poor stability of joints, and eventually an injury.

The Guvnor

Good posture is such in which all muscles exert a minimal effort to maintain it—and all work in a balanced way, with none fatiguing to the point of forcing its load on other muscles. Bad posture is such that some muscles carry most of the load, until they give up and others must compensate


Giving up can take years! I had a minor scare exactly three weeks ago and thankfully nothing too serious or non repairable! Mine was coming for years due to a period of 2-3 years of no activity and even worse than that a total disregard for flexibility and core stability. I have since readjusted my goals and start every gym session be it weights or cardio with 20-30 mins of stretching/pilates: mainly knee to chest stretch, piriformis and shell plus some sun salutations and ball work.

It does help but what you have to accept is flexibility takes time and is quite temporary. Day 2 day life wants us to slouch and to counter this requires active work on a daily basis.

I favour 20-30 mins twice a day. Sounds like a lot but 30 mins in evening is spent on the floor whilst watching the tv so kind of multi tasking!:D