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Back Pain Relief & Strengthening

A gentle, restorative routine designed to ease back tension, improve spinal mobility, and strengthen the muscles that support your lower back. You'll finish feeling looser, taller, and more at ease.

Created by

shridhar

Workout Breakdown

Warm-Up

Cat-Cow

1 set × 60s

Knee-to-Chest Stretch

1 set × 30s

Supine Spinal Twist

1 set × 30s

Child's Pose

1 set × 45s

Core & Back Strengthening

Dead Bug

3 sets × 8 reps, 8 reps, 8 reps

Bird Dog

3 sets × 10 reps, 10 reps, 10 reps

Glute Bridge

3 sets × 12 reps, 12 reps, 12 reps

Superman Hold

3 sets × 10 reps, 10 reps, 10 reps

Leg Raise (Side)

3 sets × 12 reps, 12 reps, 12 reps

Cool Down & Stretching

Figure Four Stretch (Supine)

1 set × 40s

Hip Flexor Stretch

1 set × 40s

Seated Forward Fold

1 set × 45s

Supine Knee Hug

1 set × 45s