Workout 5

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 Roll Downs

   2 minlow

   spinehamstrings
2. 2

   Standing Forward Fold with Twist

   19slow

   hamstringsspine
3. 3

   Cat-Cow

   36slow

   spinecore
4. 4

   Bird-Dog with Diagonal Reach (Right Leg/Left Arm)

   30smedium

   corelower back
5. 5

   Bird-Dog with Diagonal Reach (Left Leg/Right Arm)

   29smedium

   corelower back
6. 6

   Cat-Cow (Transition)

   9slow

   spinecore
7. 7

   Glute Bridges

   2 minmedium

   gluteshamstrings
8. 8

   Rest / Knee Hugs

   14slow

   lower backhips
9. 9

   Supine Leg Swings (Right Leg)

   45slow

   spinehips
10. 10

    Supine Leg Swings (Left Leg)

    34slow

    spinehips
11. 11

    Alternating Supine Leg Swings & Windmills

    2 minlow

    spinehips
12. 12

    Single Leg Glute Bridges (Left Leg Up)

    52smedium

    gluteshamstrings
13. 13

    Rest / Knee Hug

    6slow

    lower back
14. 14

    Single Leg Glute Bridges (Right Leg Up)

    49smedium

    gluteshamstrings
15. 15

    Rest / Knee Hug

    24slow

    lower back
16. 16

    Single Leg Glute Bridges (Left Leg Up) - Set 2

    32smedium

    gluteshamstrings
17. 17

    Single Leg Glute Bridges (Right Leg Up) - Set 2

    33smedium

    gluteshamstrings
18. 18

    Rest / Transition

    2 minlow

    core
19. 19

    Prone Swimming Prep

    2 minmedium

    lower backglutes
20. 20

    Child's Pose (Pull Back)

    17slow

    lower backshoulders
21. 21

    Donkey Kicks (Right Leg)

    34smedium

    gluteshamstrings
22. 22

    Donkey Kicks (Left Leg)

    30smedium

    gluteshamstrings
23. 23

    Alternating Donkey Kicks

    48smedium

    glutescore
24. 24

    Cat-Cow (Flexion and Extension)

    5slow

    spinecore
25. 25

    Child's Pose

    30slow

    lower backshoulders
26. 26

    Thread the Needle (Right Arm)

    15slow

    shouldersupper back
27. 27

    Thread the Needle (Left Arm)

    13slow

    shouldersupper back
28. 28

    Downward Dog to Forward Fold

    19slow

    calveshamstrings
29. 29

    Slow Roll Up

    11slow

    spinelower back

More Back Pain Workouts

Workout 2

23 min · Linda Chambers

Workout 3

22 min · Linda Chambers

Workout 6

22 min · Linda Chambers

Workout 4

24 min · Linda Chambers

Workout 1

24 min · Linda Chambers

Frequently Asked Questions