A seated core squeeze for back pain

Published 24 Oct 2026

Back pain

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Frequent back pain can come from back and tummy muscles that aren’t strong enough yet. You can do this one while you work or rest in a chair.

How to do it

Sit up straight and pull your tummy in
Squeeze your glutes and hold for a count of 10
Relax, then repeat about 20 times, whenever you have a moment

Doing it regularly strengthens your core and helps you sit in a better posture.

Move slowly and stay within a pain-free range. Stop and see a doctor if pain gets worse or you feel numbness or pain that spreads.

This page is general information, not a diagnosis or personal treatment advice. If you have symptoms, please see a doctor.

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