This Simple Dumbbell Exercise Can Help Defeat Back Pain

<span class="caption">This Simple Dumbbell Move Helps Defeat Back Pain</span>
This Simple Dumbbell Move Helps Defeat Back Pain

Sitting might not be ‘the new smoking’, as some claim, but the nation does have a problem. Research by the British Heart Foundation from 2019 suggests average office workers spend 75% of their day seated. And that was when most of us were commuting; with WFH on the rise and the demands of our jobs unyielding, getting steps in is no mean feat.

But some ‘steps’ are better than others. Which is why Scott Britton, MH Squad coach and Battle Cancer founder, likes the overhead dumbbell step-up. ‘It’s amazing for lower-back strength and hip mobility, while also developing upper-thoracic strength.’ Translated? ‘It’s the office-hunch antidote.’

The step-up stretches your hips and loads up your hamstrings, quads and glutes, while the overhead weight will make you contract your core to maintain control. As your upper back and shoulders work to keep the dumbbell aloft, ‘it strengthens muscles linked to that phone-and-laptop slump’. Prepare to give your posture a leg-up.

The Set Up

Stand in front of a box or platform roughly 8 to 12 inches high. Perform a clean with a heavy-ish dumbbell so it comes to rest at your shoulder, then press overhead.

Step It Up

With your arm locked out and the other out to the side for balance, step up on to the box with the leg on the opposite side to the raised weight.

Hit Reverse

When you’ve got both feet on the box, slowly reverse the movement, leading with the same leg, keeping the weight high throughout.

And Repeat

Do your reps with one leg, then switch sides. As you get stronger, progress to two dumbbells, or scale up the height of the box.

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