Reduce Back Pain With This 3-Minute Home Workout

Back pain is a common condition that can disrupt your life, but there are plenty of ways to reduce it. One of the best ways is to improve your posture and strengthen your core.

Your lower back is a major muscle group that supports much of your bodyweight, so it’s important to strengthen it. Fortunately, you don’t have to take a trip to the gym or pay hundreds of dollars for exercise equipment to make it happen.

Instead, try these simple exercises that can be done at home or on the go. In this video, physical therapist Daniel Giordano and personal trainer Vaughn Gray demonstrate 5 low-impact movements you can do in 3 minutes to improve your posture, strength, and mobility.

1. Pelvic tilts

Stretches that work your abdominal muscles are great for reducing back pain and strengthening your hips, glutes, and hamstrings. These stretches also help increase flexibility and mobility, which can reduce the risk of future injuries.

Lie on your back with both knees bent and feet flat on the floor. Engage your abs and squeeze your ribs down toward the floor, pulling in your torso to straighten your legs. Hold for a few seconds, and repeat 8 to 12 times on each side.

2. Leg lifts

Lying on your back while lifting both legs at the same time is a good way to build up your core and abdominal muscles, but it can put extra strain on the lower back. This exercise is especially difficult on people who are weak or whose backs are weakened from an injury, so try to do it correctly.

3. Superman back extensions

While a popular workout option, these exercises can put undue pressure on your spine and make back pain worse. Doing these stretches once or twice a day is fine, but don’t overdo them or wait too long to do them.

4. Leg extensions

This exercise may be popular, but it can lead to pain if your muscles are not strong or flexible enough. This exercise is particularly difficult on the Psoas major muscle, which attaches to the front of your lower spine. It can be stretched by kneeling on one leg and keeping the other foot stacked over it while you stretch your leg away from your body.

5. Squats

Performing squats is another popular option for increasing core strength and lowering back pain. But lifting weights can cause a lot of stress on your spine, so try doing this exercise when you’re healthy and pain-free.

6. Push-ups

As a beginner to push-ups, it’s best to start with a lighter version and work your way up to a heavier one. This will allow you to build up your muscle strength and gain confidence while avoiding any pain.

7. Shoulder circles

Shoulder rotations are another popular move for improving back health and preventing injury. This exercise works your shoulder and upper back muscles, while stretching the hamstrings and quadriceps.

This exercise can be done in a variety of positions, but it’s best to start with your arms on the floor and your feet behind you. As you get stronger, move your hands to your sides. You can even do it in a standing position if you’re comfortable doing that.