5 Simple Workouts to Stop Your Back Pain

 Today we're going to be doing a workout to strengthen our lower backs and reduce or even eliminate lower back pain. We're going to be doing this entire routine with just our body weight so you can do this anywhere.

 

Lower back pain is very common and the cause for this are very common such as injury to your back, having a weak lower back or weak muscles surrounding the lower back or even a sudden movement without warming up properly.

 

Here are some exercises that going to treat and reduce your lower back pain as well as strengthen your lower back.

 

(CHECK OUT THIS FULL VIDEO TO DO THESE WORKOUTS FOR BACK PAIN)


 

 

Glute Bridge (40 Seconds):

 

Squeeze your glutes and lift your hips off the ground. Your body should form a straight line from your knees to your shoulders at the top of the exercise. Hold this position for 1-2 seconds, squeezing your buttocks as much as possible, and lower yourself back to the starting position in a controlled manner.

 

Good Morning (40 Seconds):

 

Good morning stretches and strengthens another muscle group and support your lower back which is your hamstrings. It is a low impact exercise that's great for warming up and starting your workout especially if you're already experiencing lower back pain.

 

Stand with your feet shoulder-width apart while hands on your head. Put your glutes and your hips out like you're going to spot a chair to sit down on. Go right back up nice and down flat right back up squeezing contracting the whole time. It is not a squat you're going to feel a stretch in your hamstrings. Squeeze your core.

 

Side Plank Hold (20-Seconds Each Side):

 

This workout benefits our lower back (oblique muscles) which help reinforce our spine. To do this workout, get down on the ground starting from an efficient position. Bend one arm and go to the side. Spend 20-seconds on one side then switch over and do another 20 seconds workout on another side. Make sure to squeeze while keeping that contraction as well as keep those hips raised with hands on the side.

 

Laying Knee Raises (40 Seconds):

 

This workout strengthens another supporting muscle group for our lower back—extensors and flexors. It will be engaging with laying knee raises.

 

To do this, get into a lying position keeping your legs straight out keeping the hands beside; bring your knees all the way in; straight back out up to your chest.

 

If having your hands beside you is too challenging, you can always put them underneath your hips. But for a more intense workout, put them beside you.

 

Tuck Reversed Leg Raises (40 Seconds):

 

To do this workout, hold on to any surface such as a table or any object like a box.

 

Now raise your legs by squeezing right back in. Once you are done with this exercise for back pain, you are likely to feel the impact on your lower back. It is a super-effective workout that can be done inside of a couch chair or table or anything you can lay and hold on to.

 

Hope these workouts will help you ease your back pain.

 

View These Entire Workouts on my YouTube Channel or Thenx App

 

Don't forget to get this workout on your phone for free and schedule it anytime as well as get full access to all our workout programs technique guides and daily workouts getting you in the best shape of your life.

 

Download the Thenx app from the App Store or Google Play Store and join the millions of other Thenx athletes around the world. If you'd like to see more of my content during the week make sure to followthe YouTube channel.

 

Also, check out my fitness videos on Instagram and TikTok as well.

 

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