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Back Pain Relief

This workout targets back pain recovery after pickleball by focusing on gentle mobility, core stabilization, and posterior chain strengthening. The session begins with spinal mobility to loosen tight muscles, moves into core and glute activation to support the lower back, then finishes with soothing stretches to reduce tension and promote recovery.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Cat-Cow

1 set × 60s

1

Torso Twist

1 set × 10 reps

1

Side Bend

1 set × 10 reps

1

Pelvic Tilt

1 set × 12 reps

Core & Glute Activation

1

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

1

Glute Bridge

3 sets × 15 reps, 15 reps, 15 reps

1

Side Plank

3 sets × 30s, 30s, 30s

1

Superman

3 sets × 12 reps, 12 reps, 12 reps

Back Strengthening

Hinge Progression

Progressive exercise

Row Progression

Progressive exercise

1

Plank

3 sets × 30s, 30s, 30s

Cool Down & Stretching

1

Child's Pose

1 set × 45s

1

Child's Pose Lat Stretch

1 set × 45s

1

Cat-Cow

1 set × 60s

1

Hamstring Stretch (Supine)

1 set × 40s

1

Pancake Stretch

1 set × 40s

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