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Comment by overcast | Hacker News Reader

Pushups. They are the single best full body exercise, that can be done ANYWHERE, and rather quickly. When you've reached a sufficient rep, add a dip bar. Pull-ups should also be part of your routine as well.

Every hour or so while working at the computer, I'll get down and knock out twenty pushups or so. You'll be surprised at how fast you build up muscle endurance, and your lower back pain will be gone.

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I'm 37. Developer. I had suffered lower back pain for five years, sometimes severely. I started doing just 20 pushups a day and it is completely gone.

Just one data point, I know. But since that data point is 100% of me, I'm sticking with it.

For anyone who wants to fix his posture, there is a great series of 5 articles called Neandhertal no more hosted on t-nation.

https://www.t-nation.com/training/neanderthal-no-more-1

https://www.t-nation.com/training/neanderthal-no-more-2

https://www.t-nation.com/training/neanderthal-no-more-3

https://www.t-nation.com/workouts/neanderthal-no-more-4

https://www.t-nation.com/workouts/neanderthal-no-more-5

36, same thing. It works, it's not anecdotal. Number one reason for lower back pain, is weak back muscles.

Makes sense, but why pushups then? They target mostly the chest, shoulders, and triceps.

http://www.md-health.com/What-Muscles-Do-Push-Ups-Work.html

Pushups are basically planks where you vary the intensity (with the angle of your body to the ground).

Planks build core strength and the lower back is part of your core.

They key is the core(abdominal) strengthening. A strong core is essential to everything being in shape.

If you actively try to engage your core (abs, back, gluts) isometrically while doing pushups you gain more than just arms, chest and shoulder workout. It's about the form - you have to consciously focus on it.

Developed chest and shoulders give you better posture, which is usually enough to alleviate minor to moderate back pains.

I would add squats to the pushup routine (even unweighted). They will develop the quads and glutes somewhat.

weak core muscles, meaning all around your waist. stomach ones are very important, actually these keep straight posture much more than back muscles.

Pushups are great, but don't just do pushups - you definitely want to integrate pull-ups to get a balance between chest & back. If your chest muscles are overdeveloped relative to your back, you are exacerbating the bad computer posture of shoulders rolled forward and forward head posture known as upper crossed syndrome.

For 99% of people here just push-ups will be much better than nothing, it's much harder to find a pull up bar than do push-ups. You won't get overdeveloped muscle just from push-ups.

A good exercise to pair with push ups is horizontal rows. They're easier than pull ups and don't require a pull up bar. I do them with a sturdy wooden broom handle between the back of 2 chairs.

you can also do them underneath an (office) desk, by holding on to the edge and pulling yourself up from the floor

Wow, thanks guys! You made my day with these easy tips.

> They are the single best full body exercise, that can be done ANYWHERE...

it's easy to do almost anywhere, but far from best full body workout if you can use gym equipment. Free weight squats and deadlifts are far better.

good form is required for these, but that is valid for any exercise. a friend of mine messed up one of his shoulder from just push ups.

My point here is that most people will never go to the gym, even with a gym membership. Ability to do exercise anywhere is key.

> single best full body exercise

better than swimming?

I would argue for the accessibility, yes. Swimming requires going to a pool, which means it will never happen. Pushups can be done anywhere with enough room for your body.

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