Gamers - How's your back?

Lower back or hip pain? Tech neck? Or maybe you just want to prevent this? Look no further.

Get started What are the causes? Fancy something else?

Get started straight away

Take a look at these FREE plans

Shoulder & Upper Back Strength ~ Action Plan
  • ~25 mins
  • Beginner
Leon Ward’s BurnIt
Personal trainer
Hip Flexor Strengthening ~ Action Plan
  • ~25 mins
  • Beginner
Leon Ward’s BurnIt
Personal trainer
Stop Slouching! - Full Body Postural Plan 2
  • ~25 mins
  • Beginner
Leon Ward’s BurnIt
Personal trainer
Strengthen Your Rotator Cuffs 2 ~ Action Plan
  • ~40 mins
  • Intermediate
Leon Ward’s BurnIt
Personal trainer
Recovery | Apex ~ For Soar Joints & Muscles
  • ~25 mins
  • Beginner
Apex Fitness
Personal trainer
Stop Slouching! - Full Body Postural Plan
  • ~30 mins
  • Beginner
Leon Ward’s BurnIt
Personal trainer

Tech Neck & Bad Shoulders

"Tech Neck" (aka text neck) is a term which describes pain around the neck and shoulders. It's caused by looking down on your devices (phones/tablets/computers) for long periods of time. This stresses the muscles and can give you headaches, stiff necks, neck spasms and pain between your shoulder blades.[5]

However according to Dr Marc Schwarts, "movement and stretches that support proper posture and shoulder position can help to reduce your painful symptoms".[6]

8% of all adults

Experience persistent or chronic back pain[1]

27-48% of workers

Have neck problems each year[2]

7 in 10 office workers

Experience neck and low back pain[3]

Hip muscles in a nutshell

Your Hip Flexors move the leg and knee up towards your body. It pairs with the Hip Extensors, which moves the leg away from the front of your body.

Your Hip Adductors move the leg towards the midline of your body. It pairs with your Hip Abductors, which, you guessed it, moves the leg away from the midline of the body. 

If ones weaker or tighter than its counterpart, then one will over compensate. Which means discomfort doing the simplest things.

Symptoms of weak hip flexors

These are the most common according to Medical News Today[4]

Changes in Walking & Posture

Knee Pain

Hip Pain

Back Pain

Popular exercises

We have hundreds of posture related exercises on our app, here are some of the most common:

Floor Laying Back Extension with Arm Lift
Beginner
Lower Back
Superman (Alternating Arm/Leg)
Beginner
Upper Back | Lower Back
Cat Pose Back Stretch
Beginner
Upper Back | Lower Back
Upper Neck Stretch
Beginner
Trapezius
Lying Shoulder Raise (T/Y)
Beginner
Shoulders | Upper Back
Chest & Shoulder Stretch using Door Frame
Beginner
Shoulders | Chest

Related Topics

These tags are closely related to bad back. Check them out below:

Pilates Mobility Yoga Posture

7 Beginner Friendly BOSU Exercises

Your Hip/Back Pain Maybe a Muscular Imbalance. Here’s 18 Exercises to Help

Lower Back Pain? Could be Weak Hip Flexors. Here's 16 Exercises to Help

Fancy Something Else?

That's fine! Mix up your training and explore over 50 other interests.

Australian football Strength & conditioning Skateboarding Strongman Rebound Zumba Parkour Cycling American football Golf Rugby Archery Tennis Yoga Acupuncture Meditation Winter sports Swimming Equestrian Dance Surfing Fencing Bodybuilding Climbing Kids / youth Running Basketball Triathlon Table Tennis Boxfit Gymnastic Martial Arts Hyrox Posture HIIT Badminton Toning Squash Bootcamp Over 40's Motorsport Walking Spin Tabata Weight management Menopause Vegan Pilates Build muscle Powerlifting Olympic weightlifting Sports massage Pre or post-natal LGBT Strength Over 60's Aerobics Mobility Reiki Calisthenics Mindfulness Nutrition Football Boxing Disability Functional fitness

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more