Be proactive with your shoulder and lower back pain

It’s no secret we sit more than we should as a society.  Long periods of incorrect posture (think sitting at your desk or sitting on a couch) can cause some serious imbalance issues in your muscles.  When we sit at a desk all day, the shoulders tend to round causing the muscles in your chest and shoulder to tighten causing upper back and shoulder pain. Also, that same issue of sitting too much creates tight hip flexors and causes lower back pain.

How to fix it

The easiest way to fix these issues is to stand up and move around frequently.  Standing desks are becoming more popular (finally!) and widely accepted in the workplace.  Ensure that when you’re sitting that you are practicing proper posture:

  • Uncross your legs
  • Roll your shoulders back
  • Sit up nice and tall

Once you get moving and get used to sitting properly, practice some at home mobility.  Here’s what you’ll need:

  • Broomstick (we use a PVC Pipe inside the gym)
  • Light resistance band
  • Doorway

Shoulder Passthroughs

With your broomstick in hand, take a wide grip.  Rotate the broomstick from your hips up and over your head to your lower back.  Do this 15-20 times to get your shoulder loosened up.

Band Pull-Aparts

Take a wide grip on your resistance band head high. Pull the band apart with straight arms across your chest and then back to head height. Do this for 100 reps to strengthen the muscles that keep your shoulders pulled back.

Pitcher’s Stretch

Go to an open door and bend your shoulder and arm as if you were going to throw a baseball.  Lightly lean forward to stretch out your chest and open up your ribcage.

Upward Facing Dog

Lie on the floor face down.  Straighten your arms and push your hips to the floor stretching out your abdominal muscles and hip flexors to alleviate lower back pain

Spider Man Stretch

Take a big step forward and place your hands on the floor next to your forward foot.  Hang out in this position for 20 seconds and then switch feet to loosen up your hip flexors.

Do these exercises 3-5 times per week and start noticing the difference immediately.


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