Lifestyle
5 easy exercises for your lower back to alleviate desk job aches and pains
Prolonged desk work can lead to musculoskeletal problems ranging from annoying aches and pains to injuries. This month, we launched a six-part series showing you how to stretch and strengthen your body parts to prepare them for marathon sitting sessions at your desk. We’ll roll out a new exercise routine every week, each focusing on a different area of the body, that will help alleviate desk job-related woes.
Last week we published exercises for your hands, wrists, forearms and elbows. This week we’re focusing on your lower back.
To learn more about how sitting affects the body, and why these exercises are important, read our first piece in the series. And you can find the entire series here.
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A routine for your lower back (including glutes)
The lower back might be the most common area of complaint for desk workers. Its muscles hold you upright in the same position all day. But overusing them can cause fatigued muscles that can then become inflamed, tight and painful. Often it results in a dull ache. Short movement breaks, even just for 1-2 minutes, are especially important for the lower back, as they release tension and aid circulation.
Do these exercises to help stretch and strengthen your lower back, including your glutes. They’re demonstrated by trainer Melissa Gunn, of Pure Strength LA, whose team trains desk workers on how to protect their bodies through exercise.
- Sit against a wall, as if in a chair. Align your knees over your ankles and slide down as far as you can, though not below a right angle. The higher you are, the less intense the exercise. Hold that position for 30 seconds. Work up to 5 minutes. Increase by five or 10 seconds every few days, as it gets easier. Don’t continue if there’s pain in the knees.
- Sit in a chair with your legs open and positioned in a V shape, with your ankles 1-2 feet apart. Wrap a buckled yoga strap or belt around your thighs about 6 inches above your knees. Press your legs open into the strap and push for 1 minute and 30 seconds to strengthen the glutes.
- Open your feet apart and put a horizontal yoga block between your thighs right above your knees. Press your thighs together, squeezing the yoga block with your thighs. Hold for 1 minute and 30 seconds. Don’t let up. Do one set.
- Stand with feet spread apart, laterally, as far as is comfortable. Bend your right knee and drop your right hip about 45 degrees, while the leg stays straight — so that you feel a stretch in the inner thigh of the straight leg. Hold 2-3 seconds. Do 10 on each side.
- Sit up straight and stack your head over your shoulders and hips. Interlace hands behind your head and press your head straight back into your unmoving hands, using your hands like a wall. Hold for 30 seconds while taking very long breaths. Be sure your chin is parallel with the floor and your neck is lengthening up the entire time. This releases the lower back.
(Exercises came from Dr. Joshua T. Goldman, UCLA sports medicine; Melissa Gunn, Pure Strength LA; Tom Hendrickx, Pivot Physical Therapy; Vanessa Martinez Kercher, Indiana University-Bloomington, School of Public Health; Nico Pronk, Health Partners Institute; Niki Saccareccia, Light Inside Yoga.)
Lifestyle
‘Hamnet’ star Jessie Buckley looks for the ‘shadowy bits’ of her characters
Jessie Buckley has been nominated for an Academy Award for best actress for her portrayal of William Shakespeare’s wife in Hamnet.
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Kate Green/Getty Images
Actor Jessie Buckley says she’s always been drawn to the “shadowy bits” of her characters — aspects that are disobedient, or “too much.” Perhaps that’s what led her to play Agnes, the wife of William Shakespeare, in Hamnet.
Buckley says the film, which is based on Maggie O’Farrell’s 2020 novel, offered a chance to counter a common narrative about the playwright’s wife: that she “had kept him back from his genius,” Buckley says.

But, she adds, “What Maggie O’Farrell so brilliantly did, not just with Agnes and Shakespeare’s wife, but also with Hamnet, their son, was to bring these people … and give them status beside this great man. … [And] give the full landscape of what it is to be a woman.”
The film is nominated for eight Academy Awards, including best actress for Buckley. In it, she plays a woman deeply connected to nature, who faces conflicts in her marriage, as well as the death of their son Hamnet.
Buckley found out she was pregnant a week after the film wrapped. She’s since given birth to her first child, a daughter.

“The thing that this story offered me, that brought me into this next chapter of my life as a mother was tenderness,” she says. “A mother’s tenderness is ferocious. To love, to birth is no joke. To be born is no joke. And the minute something’s born into the world, you’re always in the precipice of life and death. That’s our path. … I wanted to be a mother so much that that overrode the thought of being afraid of it.”
Jessie Buckley stars as Agnes and Joe Alwyn plays her brother Bartholomew in Hamnet.
Courtesy of Focus Features/Courtesy of Focus Features
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Courtesy of Focus Features/Courtesy of Focus Features
Interview highlights
On filming the scene where she howls in grief when her son dies
I didn’t know that that was going to happen or come out, it wasn’t in the script. I think really [director] Chloé [Zhao] asked all of us to dare to be as present as possible. Of course, leading up to it, you’re aware this scene is coming, but that scene doesn’t stand on its own. By the time I’d met that scene, I had developed such a deep bond with Jacobi Jupe, who plays Hamnet, and [co-stars] Paul [Mescal] and Emily Watson, and all the children and we really were a family. And Jacobi Jupe who plays Hamnet is such an incredible little actor and an incredible soul, and we really were a team. …

The death of a child is unfathomable. I don’t know where it begins and ends. Out of utter respect, I tried to touch an imaginary truth of it in our story as best I could, but there’s no way to define that kind of grief. I’m sure it’s different for so many people. And in that moment, all I had was my imagination but also this relationship that was right in front of me with this little boy and that’s what came out of that.
On what inspired her to pursue singing growing up
I grew up around a lot of music. My mom is a harpist and a singer and my dad has always been passionate about music, so it was always something in our house and always something that was encouraged. … Early on, I have very strong memories of seeing and hearing my mom sing in church and this quite intense mercurial conversation that would happen between her, the story and the people that would listen to her. And at the end of it, something had been cracked between them and these strangers would come up with tears in their eyes. And I guess I saw the power of storytelling through my mom’s singing at a very young age, and that was definitely something that made me think I want to do that.
On her first big break performing as a teen on the BBC singing competition I’d Do Anything — and being criticized by judges about her physical appearance
I was raw. I hadn’t trained. I had a lot to learn and to grow in. I was only 17. I think there was part of their criticism which I think was destructive and unfair when it became about my awkwardness, or they would say I was masculine and send me to kind of a femininity school. … They sent me to [the musical production of] Chicago to put heels on and a leotard and learn how to walk in high heels, which was pretty humiliating, to be honest, and I’m sad about that because I think I was discovering myself as a young woman in the world and wasn’t fully formed. … I was different. I was wild, I had a lot of feeling inside me. I could hardly keep my hands beside myself and I think to kind of criticize a body of a young woman at that time and to make her feel conscious of that was lazy and, I think, boring.
On filming parts of the 2026 film The Bride! while pregnant
I really loved working when I was pregnant. I thought it was a pretty wild experience, especially because I was playing Mary Shelley and I was talking about [this] monstrosity, and here I was with two heartbeats inside me. Becoming a mom and being pregnant did something, I think, for me. My experience of it, it’s so real that it really focuses [me to be] allergic to fake or to disconnection.
Since my daughter has come and I know what that connection is and the real feeling of being in a relationship with somebody … as an actress, it’s very exciting to recognize that in yourself and really take ownership of yourself.
I’m excited to go back and work on this other side of becoming a mother in so many ways, because I’ve shed 10 layers of skin by loving more and experiencing life in such a new way with my daughter. I’m also scared to work again because it’s hard to be a mother and to work. That’s like a constant tug because I love what I do and I’m passionate and I want to continue to grow and learn and fill those spaces that are yet to be filled — and also be a mother. And I think every mother can recognize that tug.
On the possibility of bringing her daughter to travel with her as she works
I haven’t filmed for nearly a year and I cannot wait. I’m hungry to create again. And my daughter will come with me. She’s seven months, so at the moment she can travel with us and it’s a beautiful life. And she meets all these amazing people and I have a feeling that she loves life and that’s a great thing to see in a child. And I hope that’s something that I’ve imparted to her in the short time that she’s been on this earth is that life is beautiful and great and complex and alive and there’s no part of you that needs to be less in your life. You might have to work it out, but it’s worth it.
Lauren Krenzel and Susan Nyakundi produced and edited this interview for broadcast. Bridget Bentz, Molly Seavy-Nesper and Beth Novey adapted it for the web.
Lifestyle
‘Evil Dead’ Star Bruce Campbell Reveals He Has Cancer
Bruce Campbell
I’m Battling Cancer
Published
Bruce Campbell has revealed he has cancer, but says it’s a type that’s treatable, though not curable.
“The Evil Dead” actor shared the news Monday in a message to fans, writing, “Hi folks, these days, when someone is having a health issue, it’s referred to as an ‘opportunity,’ so let’s go with that — I’m having one of those.” He continued, “It’s also called a type of cancer that’s ‘treatable’ not ‘curable.’ I apologize if that’s a shock — it was to me too.”
Campbell said he wouldn’t go into further detail about his diagnosis, but explained his work schedule will be changing. “Appearances and cons and work in general need to take back seat to treatment,” he wrote, adding he plans to focus on getting “as well as I possibly can over the summer.”
As a result, Campbell says he has to cancel several convention appearances this summer, noting, “Treatment needs and professional obligations don’t always go hand-in-hand.”
He says his plan is to tour this fall in support of his new film, “Ernie & Emma,” which he stars in and directs.
Ending on a determined note, Campbell told fans, “I am a tough old son-of-a-bitch … and I expect to be around a while.”
Lifestyle
‘Scream 7’ takes a weak stab at continuing the franchise : Pop Culture Happy Hour
Neve Campbell in Scream 7.
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Paramount Pictures
The OG Scream Queen Neve Campbell returns. Scream 7 re-centers the franchise back on Sidney Prescott. She has a new life, a family, and lots of baggage. You know the drill: Someone dressing up as the masked slasher Ghostface comes for her, her family and friends. There’s lots of stabbing and murder and so many red herrings it’s practically a smorgasbord.
Follow Pop Culture Happy Hour on Letterboxd at letterboxd.com/nprpopculture
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