For deskbound adults at D8, we prioritise:
- Hip strength and mobility
- Glute strength
- Core stability
Think:
- Deadlifts or hinges (regressed as needed)
- Bridging and hip thrusts
- Carries and antirotation core work
Desk job, sore back: Strength fixes you can actually stick to
Neven Antic • May 4, 2026
If you spend most of your day sitting – office, home desk, driving – chances are your back has complained at some point.
Common story in Adelaide:
- Long hours at a desk
- Occasional walk or run
- Random stretches when it gets bad
Here’s how targeted adult strength training in Adelaide can help, without turning you into a fulltime gym rat.
Why sitting hurts your back
Extended sitting can:
- Tighten hips and hamstrings
- Switch off glutes
- Pull your posture forward
That combination means your lower back often takes the load when you finally do move.
The three things we focus on
Why random stretches aren’t enough
Stretching can give temporary relief, but without strength:
- Your body slips back into old patterns
- The same spots take too much load
- Niggles keep returning
We’d rather see you get properly strong in key areas, then sprinkle in mobility on top.
How we make it realistic
Inside Adult Group Strength, our small group strength training in Adelaide:
- Sessions are 45–60 minutes
- You only need 2–3 per week
- We plan everything; you just show up and lift what’s on the board
- We adjust for current pain and send you out feeling better, not broken
It’s not about perfection. It’s about a handful of well chosen, well coached movements done consistently.
Want your back to stop complaining?
If you’re a deskbound adult with a grumpy back:
Book a Strong Start fit/gameplan call.
We’ll talk through your work setup, pain history and schedule, and show you how 2–3 sessions a week can make a real difference.
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