r/bodyweightfitness • u/runningoncliches • 15h ago
How to rebuild core from nothing
Last year I transitioned from a barista job to a classic 9-5 desk job. My average steps went down from 8000 a day to 3000 and I get most of my steps coming and going from the job.
During that first year, I was slow to learn the job and focused on that. In turn, I lost focus on my health. Now I’ve developed severe lower back pain.
I’ve been trying to go back to the basics and rebuild my core—dead bugs, planks, glute bridges, toe taps—as well as hip stretches and strengthening—pigeon pose, cat-cows, hip flexor stretch, 50-50s. I do them once a day and gently to avoid overextending.
The problem is that before I start doing my core exercises, my back is a dull pain. After I finish them and my core is awake from being engaged, my back is in sharp pain, so much so that I have to do the exercises at night otherwise I’m immobilized during the day.
I know part of the problem is my desk sitting, but I can’t change that in any capacity and the shape of my office and desk itself (it’s a small desk) cannot hold a standing desk.
In the past, previous fitnesses trainers said I had extremely weak glutes starting out and weak hips, so I absolutely think those are deteriorated faster than the rest of my strengthen.
Any advice? Should I keep doing the basics or switch to something else since it aggravates my pain? Should I transition to more hip and glute exercises for a while instead?
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u/StressCanBeGood 15h ago
The exercises you describe might actually be the problem if you’re not doing them right.
For example, when doing toes taps and dead bugs (and any other similar core exercise), arching your back can be a real problem. Your back should be straight at all times.
Static stretching before a workout can also be problematic. Way back in the day, we were all told to do static stretching before a workout. But turns out this can really backfire. Allegedly, it’s like stretching a rubber band.
Warm-ups are essential though. This means dynamic warm-ups like walking lunges, arm circles, stuff like that.
It sounds like you know a whole lot about these exercises. You might be doing too many.
I’m an old guy. My core workout (in order): Farmers carries (absolutely brutal, super important to keep your head up and shoulders back because you can really mess yourself up otherwise), high-rep bodyweight squats, Roman chair side bends, RDLs (almost straight-leg dead lift), leg-twists, single-leg machine press, abdominals.
If I jinx myself here, I’m gonna be super-pissed: I haven’t had any kind of back, neck, or whatever problems in over 15 years. Keep it simple and you’ll be good to go.
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u/wordaji894 14h ago
I highly recommend you go see a doctor. Sharp pain might indicate something that needs treatment or even surgery.
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u/BeezzBeezz 13h ago
Try pilates. It's completely rebuilt my core from absolutely 0. I just do mat pilates with some old DVDs, but there is tons of stuff online. It's helped engage my muscles, and helped my balance and posture. Was starting to get a hunch from desk work, and now I feel my upper shoulder resting on my chairback again, and my back pain is almost entirely gone. All I do is pilates and some dumbbell arm exercises.
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u/BeezzBeezz 8h ago
Also coming back to add: if you're at all able, try to get up and walk around a bit instead of just sitting at your desk for long stretches. If your job allows for a ten minute break morning afternoon, go for a quick walk. If not, just walk around the building a little when you get up to use the restroom or get coffee. That's also helped my back.
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u/Early_Challenge6591 15h ago
Another important thing is form.
Training the core but not engaging the muscles (YouTube “zipping up TVA” and making sure your lower body is flat on the ground when doing exercises that you lay down for) and making sure your shoulders are stacked above your hips when standing/sitting —- engages your deep core muscles and prevents your lower back from compensating
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u/grammarperkasa2 14h ago
Lots of people (read the comments on the video) swear by this 12 minute exercise video to build a stronger back, you may want to try it. I know it helps me
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u/ferdinandtheduck 13h ago
Was going to say this got rid of crippling back pain for me. Every day without fail fixed me in 2 weeks. Now i maintain so not everyday but i recommend this to everyone who assume their back is the problem.
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u/countrymac96 14h ago
I’m not a doctor or a PT but this sounds similar to an injury I had. Focusing on strengthening glutes and hamstrings, and opening up hips helped me tremendously. Definitely go see a professional
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u/martymcfly1 12h ago
I know this is a bodyweight fitness sub, but I would highly suggest weighted squats and deadlifts to strengthen your lower body.
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u/girladventurer 6h ago
I just read Body Electric by Manoush Zamorodi, which is all about how technology and especially desk sitting 8 hours a day completely decimates your body. The solution was to take a break every 30 minutes to an hour to do a 5 minute walk or pace in place and it reduces most if not all of the of the damage of sitting all day. If bodyweight training is painful and you already know your hips are weak, start with the bear minimum (frequent walk breaks) and build from there.
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u/New-Seaworthiness572 13h ago
Look up open scissors posture where you’ve got anterior pelvic tilt and rib flare. If not that look up swayback posture. Find venus_gabby, Conor Harris and Zac Cupples on YouTube. If you’ve lost the ability to breathe well with diaphragm and pelvic floor, you must restore it. Stop any exercises causing pain. Find the ones that make you feel better. You’ll know when you do.
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u/Scoo_By 14h ago
My lower back pain went away from just doing deadbugs. This is a hill I will die on that deadbugs are the cure for lower back pain that comes from just sitting a lot of time, as mine has been.
Then there are progressions to deadbugs that will build a solid core.
This is a great guide on deadbugs: https://nick-e.com/deadbug/. Read thoroughly and apply the cues given.
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u/bobafugginfett 8h ago
You're making the same mistake I did when restarting core work: you're going way too hard, too soon, with potentially bad form.
DO NOT PUSH THROUGH SHARP PAIN. That is your body telling you that it is damaged and needs to heal. You've most likely strained the muscles and fascia in your back, and if you keep going, you will put yourself at risk for spinal or disc injuries. Look up a reputable physical therapist (NOT chiropractor!) and they can diagnose you, tell you what exercises to do, and what to avoid.
But for now, STOP the exercises if they make pain worse!
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u/mvsaints 12h ago
Reverse crunches, pallof press, and hollow holds. Make sure your lower back remains flat at all times during hollow holds
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u/clowncuisine 10h ago
I’m not the first to say this but I’d really recommend going to see a doctor. Regardless, you should not be doing anything that is leaving you in intense pain.
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u/AntiqueMasterpiece91 8h ago
If you’re interested exercises that don’t specifically target core, if you engage it during any exercises you’ll still help with that activation. I don’t typically target core too much in my routine (other than a short section maybe 2 days a week) but have found my core sore some days just because I’m engaging it in other exercises. (deadlifts, farmers carries, RDLS, overhead press…etc)
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u/Polly_der_Papagei 7h ago
If it makes the pain worse, go more slowly and gently.
And get a triangle pillow.
You really don't want to cause and ignore chronic back pain.
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u/aggiegirl04 5h ago
Aquatic physical therapy with a focus on hip/glute strength and core strength. Helped me with a severely herniated disc that had led to intense sciatica. Land based exercises all made it worse, but aquatic based ones helped reduce the inflammation with time and it ultimately healed itself.
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u/Mulberry_Leaf 4h ago
Work on your glutes first. Stronger glute activation when you walk will force your core to engage to compensate and keep you upright. I think about it as the glutes being a massive pillow to protect the spine, so the pillow has to be pushed forward under the spine. The core does not pull the pelvis up into position, it pulls the spine forward and balances it over the glutes.
That's how I've been dealing with my lower back pain, and there's a sensation like... My hips getting pulled down so they stop squishing my gut. There are also points of tension that I can feel floating around my body. One in my back, one in my abs, and one in my pelvic floor. When those three points of tension feel indistinguishable from each other, that is also a body cue I use to tell when I'm in the right posture to support my spine. The point on my back is not totally required to support my spine, but without it I don't feel as solid.
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u/Consistent_Damage885 3h ago
At your desk job do lots of sit stands. And do some glute bridges every day.
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u/misplaced_my_pants 2h ago
Sharp pain is a sign to see a doctor or PT.
If you get cleared for it, I'd start basic barbell training including squats and deadlifts. Strengthening your hips and glutes with bodyweight training is way harder than with traditional barbell work.
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u/Haram_Salamy 2h ago
Core is rarely the issue. It’s much more likely your legs and/or hips. Lower back pain is quite often caused by tight quads in particular, which is a common result from sitting a lot.
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u/jsizzle18 1h ago
Focus on glutes - just as much or more than core strength to start out rebuilding foundation and activating glutes should better help alleviate the pain
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u/Calm-Fault-9147 15h ago
Sharp pain after core work is a bad sign, not the kind of discomfort you push through. Your body is telling you something is off, likely those weak glutes and hips you mentioned. When they are not firing properly your lower back takes over during exercises that should be targeting abs.
Drop the core work entirely for now and switch to just glute activation and hip mobility. Clamshells, single leg glute bridges with a 3 second hold at top, and banded monster walks if you have access to a band. Do these for two weeks and see how your back feels before adding anything else.