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Back Pain Stretch and Core Strengthening

If you’re having acute back pain give this routine a try.  Extending your low back with press ups are often extremely effective in getting rid of any pain in your lower back.  The dead bugs will help strengthen your core while teaching you how to stabilize your pelvis when moving. Feel free to do this as often as you like!

3 rounds of:
•30-sec press-ups
•30-sec dead bugs (legs only)

Key Points

Press-ups:  Place the hands directly under your shoulders.  Press up gently while inhaling and relaxing your low back, glutes, and legs.  Keep your elbows in. At the top exhale and relax further to get the full benefit of the stretch.  Start gently and only go into comfortable ranges.

Dead bugs (legs only):  Starting with knees and arms up… focus on flattening your low back to set the core in a slightly hollow position.  While moving one leg forward and keeping the arms up… maintain a flat low back that’s connected to the floor. This will train your body to stay stable in your low back and core while you move.  Super important!

Have you done our Native Body Reset program yet?  It comes with 30 follow along workouts you can do in the comfort of your own home!  Learn more here.  

More 3-Min Routines

New 3-Min Routines

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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  • Karen Brasch

    TY for the reboot!