Workout 3

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

   Standing Spinal Extension (Standing Cat-Cow)

   2 minlow

   spinelower back
2. 2

   Standing Roll-Downs

   2 minlow

   spinehamstrings
3. 3

   Child's Pose

   12slow

   lower backhips
4. 4

   Prone Spinal Extension Prep

   1 minlow

   lower backupper back
5. 5

   Rest

   23slow

   hips
6. 6

   Prone Arm Circles

   2 minmedium

   upper backshoulders
7. 7

   Child's Pose

   17slow

   lower backhips
8. 8

   Alternating Superman

   2 minmedium

   lower backglutes
9. 9

   Rest

   33slow

   hips
10. 10

    Full Superman (Flying)

    2 minhigh

    lower backupper back
11. 11

    Child's Pose & Hip Circles

    21slow

    lower backhips
12. 12

    Prone Scapula Squeezes

    3 minmedium

    upper backshoulders
13. 13

    Rest

    6slow

    lower back
14. 14

    Cat-Cow (Kneeling)

    12slow

    spinecore
15. 15

    Cobra / Upward Dog Variations

    3 minmedium

    spinelower back
16. 16

    Child's Pose

    16slow

    lower backhips
17. 17

    Cat-Cow (Flexion)

    12slow

    spinecore
18. 18

    Thread the Needle

    37slow

    shouldersupper back
19. 19

    Forward Fold & Roll Up

    35slow

    hamstringsspine

More Back Pain Workouts

Workout 4

24 min · Linda Chambers

Workout 5

22 min · Linda Chambers

Workout 1

24 min · Linda Chambers

Workout 6

22 min · Linda Chambers

Workout 2

23 min · Linda Chambers

Frequently Asked Questions