Workout 1

Back Health is a series of focused workouts designed to strengthen your back, core, and posterior muscles — helping you improve posture, prevent injuries, and move with confidence. Led by Linda, these short and effective sessions target the muscles that support your spine, building stability and resilience for everyday life.Say goodbye to stiffness and discomfort as you develop real strength, better alignment, and lasting mobility. Whether you’re looking to enhance your workouts or simply live pain-free, Back Health will help you build a stronger, healthier, and happier back.

Exercises in This Workout

1. 1

   Forward Fold

   46slow

   hamstringslower back
2. 2

   Spinal Roll-Up and Roll-Down

   2 minlow

   spinecore
3. 3

   Halfway Lift / Flat Back

   27slow

   hamstringslower back
4. 4

   Cat-Cow

   54slow

   spinecore
5. 5

   Tabletop Core Activation

   14slow

   corespine
6. 6

   Tabletop Lateral Flexion

   36slow

   spinecore
7. 7

   Supine Pelvic Tilts

   3 minlow

   pelvic floorcore
8. 8

   Rest

   5slow
9. 9

   Supine Single Leg Lift with Half Curl

   3 minmedium

   coreneck
10. 10

    Single Leg Bridge (Right)

    3 minmedium

    gluteshamstrings
11. 11

    Figure Four Stretch (Right)

    12slow

    gluteships
12. 12

    Single Leg Bridge (Left)

    2 minmedium

    gluteshamstrings
13. 13

    Figure Four Stretch (Left)

    4slow

    gluteships
14. 14

    Single Leg Bridge with Hip Press (Right)

    2 minhigh

    gluteshamstrings
15. 15

    Single Leg Bridge with Hip Press (Left)

    2 minhigh

    gluteshamstrings
16. 16

    Knees to Chest / Circles

    9slow

    lower backhips
17. 17

    Donkey Kick with Extension (Right)

    55smedium

    gluteshamstrings
18. 18

    Cat-Cow (Rest)

    7slow

    spine
19. 19

    Donkey Kick with Extension (Left)

    1 minmedium

    gluteshamstrings
20. 20

    Cat-Cow (Rest)

    16slow

    spine
21. 21

    Forearm Plank

    2 minhigh

    coreshoulders
22. 22

    Child's Pose

    24slow

    lower backhips
23. 23

    Thread the Needle (Right)

    40slow

    upper backshoulders
24. 24

    Thread the Needle (Left)

    31slow

    upper backshoulders
25. 25

    Downward Dog

    11slow

    hamstringscalves
26. 26

    Forward Fold

    12slow

    hamstringslower back
27. 27

    Standing Roll Up & Side Stretch

    18slow

    spineshoulders

More Back Pain Workouts

Workout 3

22 min · Linda Chambers

Workout 6

22 min · Linda Chambers

Workout 4

24 min · Linda Chambers

Workout 2

23 min · Linda Chambers

Workout 5

22 min · Linda Chambers

Frequently Asked Questions