Fitness

This workout for back pain only takes 15 minutes

Time to stretch it out.

20 February 2023

This Workout For Back Pain Only Takes 15 Minutes

It's probably a safe bet that at some point in your adult life, you’ve experienced back pain or discomfort. Whether from a tough workout, lifting something heavy incorrectly, or just from sitting in a chair all day — we've all been there.

If that's the case, this workout for back pain is for you. In only 15 minutes, you can stretch out and activate the muscles you need to prevent discomfort, and stay nice and mobile.

This workout comes with a fun, instructional video, this time starring Taylor and Justin Norris, co-founders of the LIT Method. LIT stands for low-impact training — and that’s exactly what their method is all about.

In both this workout for back pain and any other routine Justin and Taylor teach in their classes, there is no jumping, running, or weights. So if you’re also dealing with knee pain, recovering from an injury, or just simply don’t enjoy jumping, this is the workout for you. This sequence uses a foam roller, but if you don’t have one handy, you can skip those moves.

The best way to improve back pain is by working on your hip mobility and core strength. Your hips and lower back are connected, and since your lower back is a part of your core, strengthening all of the muscles in that area will help support your back and prevent muscle strain and pain.

That’s why in this yoga for back pain workout, you’ll be strengthening your glutes, stretching out those hamstrings, twisting your spine, and activating your core.

WORKOUT DIRECTIONS

Do each move for 1 minute, or 30 seconds on each side.

EXERCISES

Warm Up

Alternating Hamstring Touches
Hamstring Stretch Pulse
Alternating Toe Taps
Good Morning

Workout

Knee Tuck With Slow Rock
Supine Single-Leg Stretch (Repeat on Each Side)
Glute Bridge
Single-Leg Glute Bridge (Repeat on Each Side)
Knee Tucks With Slow Rock
Glute Bridge With Pulse
Glute Bridge March

Cooldown

Reclined Supine Twist
Supine Twist With Leg Extension (Then Repeat Both on the Other Side)
Seated Spinal Twist (Repeat on Each Side)
Bird Dog (Repeat on Each Side)

Foam Rolling

Hip Roll-Out (Repeat on Each Side)
IT Band Roll-Out (Repeat on Each Side)

This story originally appeared on SELF.

Kurt Hall
Alternating Hamstring Touches
Stand with feet shoulder width apart. Engage your core and glutes.
Bend over, hinging at the hip and reaching both hands toward your right toes. Try to touch your toes, going as low to the ground as you can without straining your low back. You should feel this in your hamstrings only.
Rise up to stand. Bend over, reaching toward your left foot this time. Come back up to stand. Continue alternating sides.
For the hamstring stretch pulse: Hold at the bottom with your hands reaching toward your right toes. Gently pulse your upper body toward your foot, engaging your core so you don’t strain your back, as you continue to feel the stretch in the back of the leg. Come back up and switch sides, bending over and reaching both arms toward your left foot, pulsing for the same amount of time.
Kurt Hall
Alternating Toe Taps
Stand with your feet slightly wider than shoulder width apart.
Extend your left arm in front of you as you swing your right leg up so that it’s as close to parallel to the ground as possible. Try to kick your left hand with your right toes, and immediately swing the leg back down and place your foot back in your starting position.
Right away do the other side, extending your right arm in front of your body as you kick your left leg so that your foot touches your fingertips (if possible).
Make it easier: Instead of kicking up your straight right leg, pike your right knee to your hip, twisting your torso so that your left hand touches your right knee. Return both feet and hand to start. Continue, alternating sides.
Kurt Hall
Good Morning
Stand with your feet hip width apart, with your hands interlaced behind your head, or held at chest height.
Keeping a soft bend in your knees, with your core engaged, hinge forward at the hips and push your butt back as you fold your torso forward. Stop when your torso is just above parallel to the floor.
Drive your hips forward as you lift your torso back up and return to the starting position. Squeeze your glutes at the top as you twist your torso to the right.
Immediately bring your torso back to centre and repeat the move, hinging at your hips to lean forward, and coming back up, this time twisting your torso to the left once you rise.
Continue, alternating sides.
Kurt Hall
Knee Tuck With Slow Rock
Lie face up on your back.
Pull your knees into your chest so that you are curled up in a ball. Bring your hands to the outsides of your knees, using them to pull your knees deeper into your chest and engaging your core to lift your shoulders and neck off the ground. Your elbows should be bent and at your sides.
Rock side to side, massaging out your lower back.

Kurt Hall
Supine Single-Leg Stretch
Lie face up on your back. Pike your right knee in toward your chest. Interlock your hands around your right knee to guide it closer to your chest.
Keep your left leg extended out in front of you. Try to keep it flat to the ground as you continue to pull your right knee in. You should feel the stretch in your groin.
Hold on one side, and then switch to the other.
Kurt Hall
Glute Bridge
Lie face up with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when your arms are at your sides.
Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position.
Kurt Hall
Single-Leg Glute Bridge
Lie on the floor face up with your knees bent and feet flat on the floor. With your hands at your sides, your fingertips should come close to grazing your heels. Engage your core to press your low back against the floor.
From this position, lift your right foot off the floor and extend your leg.
Push off your left foot, engage your core and squeeze your glutes as you lift your hips and do a glute bridge.
Slowly lower your hips back to the floor.
Do all of the reps on one side, then repeat on the other.
Kurt Hall
Glute Bridge With Pulse
Lie face up with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when your arms are at your sides.
Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Pulse at the top, squeezing your glutes to drive your hips a couple of inches higher toward the sky, and then back to their starting height. Continue pulsing at a steady pace for the allotted amount of time.

Kurt Hall
Glute Bridge March
Lie face up with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when your arms are at your sides.
Squeeze your glutes, engage your core, and lift your hips, keeping your knees close together (don’t let your legs splay wide as you lift).
Hold in the lifted position and march your right leg, then your left leg, without dropping your hips.
Once all reps are completed, place both feet back on the floor, and slowly lower your hips to return to your starting position.
Kurt Hall
Reclined Supine Twist
Lie face up with arms extended at your sides. Bring your right knee into your chest, keeping your left leg straight on the floor.
Use your right hand to gently guide your right knee across your body and toward the floor on the left side of your body. Your right shoulder may want to come off the ground, but try to keep both shoulders flat on the floor, even if it means your knee can’t go down as far.
Repeat on the other side.
Kurt Hall
Supine Twist With Leg Extension
Lie face up with your arms extended at your sides. Bring your right knee into your chest, keeping your left leg straight on the floor.
Use your right hand to gently guide your right knee across your body and toward the floor. Your right shoulder may want to come off the ground, but try to keep both shoulders flat on the floor, even if it means your knee can’t go down as far.
Now, straighten your right knee so your right leg extends straight across your body. Hold.
Repeat on the other side.
Kurt Hall
Seated Spinal Twist
Sit on the floor with both legs extended in front of you.
Bend your left knee and place your left foot on the floor outside of your right leg. Your right leg should still be straight.
Twist to the left and raise your right arm into the air. Bring your arm back down on the outside of your left knee, so that it’s propelling your twist further. Be sure to keep your spine straight and shoulders back.
Hold, and then complete the move on the other side.

Kurt Hall
Bird Dog
Start in a tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. Engage your core.
Extend your right arm forward and left leg up and back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
Pulse your extended right arm and left leg up and down.
Continue to pulse, completing all of the reps on one side, then repeat on the other.
Kurt Hall
Hip Roll-Out
Sit on the roller (perpendicular to your body) with your knees bent, feet flat on the floor, and your hands on the floor behind you to support your body.
Cross your left ankle across your right knee.
Tilt your left knee toward the floor to open your hip, as shown.
Using your right foot to move, slowly roll back and forth. Try a few slightly different knee angles to adjust the intensity. Repeat the move on the other side.
Kurt Hall
IT Band Roll-Out
Sit on your right hip, placing your right forearm on the ground and extending your right leg out.
Sit on the roller with the side of your right thigh. The roller should be placed about halfway between your knee and your hip.
Place your left foot flat on the floor behind your right leg, with your left knee bent. To make the move more intense, extend your left leg as well, stacking it on top of your right leg.
Use your right forearm to roll yourself up and down the roller. You should be rolling your leg from a couple of inches above your knee to a couple of inches below your hip and lower back. Repeat the move on the other side.

Hannah Pasternak is SELF's associate director of special projects. She joined the team in May 2018 and manages editorial tentpoles, challenges, awards, and shapes SELF's content strategy and audience development. ... Read More