Female office workers experiencing chronic lower back pain who want to build functional strength, improve posture, and alleviate discomfort without aggravating their condition.
Estimated Daily Calories
1900 kcal
Protein Target
"Prioritize core engagement and glute activation in every exercise. Focus on controlled, pain-free movements rather than heavy lifting. Integrate short movement breaks every hour during your workday to prevent stiffness and improve circulation."
Focus on core stability, glute activation, and postural exercises. Movements like Bird-Dog, Glute Bridges, Planks, and Cat-Cow are excellent for strengthening the supporting muscles without direct strain on the lower back. Always perform exercises with controlled movements and stop if you feel any sharp pain.
Aim for 3-4 structured strength sessions per week, allowing for rest days in between. Consistency is key. Additionally, incorporate light activity and stretching daily, especially during work breaks, to maintain mobility and circulation.
Yes, prolonged sitting can contribute to lower back pain by weakening core muscles, tightening hip flexors, and promoting poor posture. It's crucial to use an ergonomic setup, take frequent standing/movement breaks, and incorporate exercises that counteract the effects of sitting.
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