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this post was submitted on 15 Jun 2026
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You need to strengthen your core to avoid back pain.
I keep saying I need to get back into the gym… I should really get back into the gym.
Who needs a gym? Just put your bag on and do squats. Deadlift a 2U server. Improvise.
You might be on to something.
Pulling cable, no joke, was a great forearm workout.
Give resistance bands a try
No, they have abysmal bandwidth!
The ones for your legs are pretty wide
Squats and back extensions are the golden combination against back problems caused by desk jobs.
Agree! I got a yoga mat and that was the key for me to start exercising. Even a quick workout is better than no workout.
do like sumo does. do SHIKO!!! https://www.youtube.com/watch?v=YLvHesbDZUQ&t=30s
you don't need a gym for core strength
literally do pull-ups with bicycle kicks. if you also rotate the bicycle kicks so your legs so to the left or right side of you it'll increase the amount of energy you're using giving better results.
it's hard... but gets easier. strength>bigger muscles.
example video - https://m.youtube.com/watch?v=gR1vUVuKyxA
Don't forget to make Liu Kang noises while you do it.
yes, it's almost as important as the workout itself.
There’s always the classic sit-ups/crunches. And bridges will work your legs a bit too.
yes! they work very well also just make sure to fully compress the abs otherwise you're not really doing much.
many people do half situps or crunches and it's just burning energy with minimal to zero actual core gain
I have a little incline bench and some adjustable dumbbells, that and my body weight (on a yoga mat for dead bugs and glute bridges) have been getting me in shape. You can do a lot of exercises with just that small investment and space commitment. Definitely do the core and back workouts you need (I used to have chronic upper back pain too).
I found this really helpful, and you can do it at home.
https://media.ccc.de/v/gpn20-90-rckengesundheit-fr-nerds
The lecture is in German, but you can still see the exercises.
Not just that
Shoulders and neck too
And of course, a good posture to keep it from getting worse
I injured my back 6 months ago with bad form and core exercises and stretching have helped it heal. You also have to remember to engage your core for it to support your back. Still, I have to be vigilant not to flair it back up. Knee and lower back injuries can take years and years to finish healing and they never heal completely.