Whether you call it hacker back or programmers back more than likely you’ve experience the sudden sharp pain which can bring even the most elite to their knees in a matter of seconds. Thankfully a Back Guard routine can eliminate this chronic misfire.
A good workplace routines begins seated at in your chair with your feet flat on the floor and knees spread apart. Bend forward to floor. A comfortable stretch should be felt in lower back. Hold for 3 to 15 seconds. Sit back up on the front edge of your chair, place your right leg back under chair, bend slightly forward at hip and slowly lower to half-kneeling position. Keep your stomach tight. Repeat with other leg.
To help keep your stomach tight, imagine someone is standing behind you and pulling a string which is attached to your belly button that runs through your body and out your back. When they pull the string your belly button is drawn up and in towards your spine tightening your abdomen.
You can use this same concept ANY TIME during the day to help INCREASE your metabolism, caloric burn and to help REDUCE back strain and cortisol levels.
Now, stand up with your knees slightly bent, tighten your stomach and flatten your back by rolling your pelvis down. Hold for 2 to 15 seconds and relax. Place your left foot on your chair (be sure it is locked and won’t roll away), bend forward from your waist. Hold for 3 to 15 seconds. Relax and repeat with your other leg.
Take your foot off your chair and stand with your knees bent and upper body leaning forward, (your low back should feel like it is relaxed or neutral), rotate your pelvis up and arch back. Hold for 3 to 15 seconds and relax. Then you will do this rotation in reverse. So with your knees and upper body bent forward (remember your low back should feel relaxed and neutral), tighten your stomach and flatten your back by rolling your pelvis down. Hold for 3 to 15 seconds and relax.
Follow these with side and front lunges. Stand with your knees slightly bent, feet flat on the floor and stomach tight. Take a side step with your right leg, without moving your other leg. Hold for 3 to 15 seconds. Then return to standing position and repeat with other leg. With your feet shoulder width apart, feet flat on the floor and stomach tight, this time step forward with your left leg. Your hips may shift forward but they should not “drop” down. That is a different exercise for a different part of your body. Hold for 1 to 10 seconds. Return to starting position and repeat with other leg.
- Back Guard – Complete Package
- Back Guard – 4 Up Exercise Illustrations
- Back Guard – 12 Up Exercise Illustrations
- Back Guard – Action Tracking Chart
(The Complete Guide is also available on GitHub)