10-Minute Workouts For Back Pain

Do you find yourself suffering from nagging back pain and don't know why? Have you been to your doctor, chiropractor without a real answer? Maybe it's muscular and if that's the case, give this 10-minute bodyweight workout a try to help ease your back pain and strengthen any muscle imbalances you may have.

By: Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads and author of Fat Loss To Go

Because I’m a massage therapist, and have been for close to 10 years, I have seen a lot of people with back problems.

Combine that with all the people I’ve helped in my training business with back pain and I’ve seen just about every issue there is.

Most back issues feel serious, but after a little digging on my part, as well as their doctor, we find that it’s just muscle imbalances and weaknesses and other postural problems that are the root of the problem.

Whenever I deal with a client who has nagging back pain, and they’ve ruled out other serious issues, I get them started on some sort of bodyweight workout program.

If they’re members of a gym, I tell them to stop going for a couple months so they’re not tempted to use the machines and cardio equipment and don’t rely on that crutch for their workouts.

Bodyweight workouts can be done anywhere and pretty much anytime which gets rid of the “I don’t have time” excuses that so many people like to float.

Plus, using your own bodyweight for your workouts really exposes any problems you may have.

Most people who have back pain are deskbound, or sit in a car a lot. If they’re desk bound, they’re either in front of a computer or on the phone most of the day (or both).

These things lead to muscle tightness, and weakness in the upper back and chest, tight hips, weak glutes, weak abs and weak low back, amongst other things.

If you have nagging back problems, that are muscular in nature, and fit the profile of the person listed above, why don’t you give this home bodyweight workout a try to help relieve your back pain.

You’ll notice your posture improves, you’ll stand taller and you’ll even lose a little weight.

Just do this workout 3-4 times a week for the next few weeks and I guarantee you’ll be feeling better.

Do this home bodyweight workout as a circuit, moving from one exercise to the next without resting (or very little rest). Complete as many total circuits as you can in 10 minutes.

You can do this back pain workout a couple times a day if you’d like.

1A) Bodyweight Squat – 15 reps
1B) Push-up – 15 reps
1C) Hip Extension – 20 reps
1D) Mountain Climber – 30 seconds
1E) Bodyweight Reverse Lunge – 12 per leg
1F) Plank – 30 seconds

Hopefully after doing this bodyweight workout for a few weeks, you’ll notice your back pain going away plus you’ll feel a heck of a lot better. 

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