Workout 6 is a gentle back pain workout led by Linda Chambers on StarFit. It contains 23 exercises and lasts 22 minutes, targeting spine, hamstrings, lower_back, core, upper_back, shoulders, hips, glutes, quads, full_body, chest, outer_thighs, calves.
Workout 6
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.
Workout Details
Duration
21:24
Energy Level
gentle
Exercises
23
Category
Back Pain
Target Areas
What's Inside
23 exercises · 21 min
Linda Chambers
Form-Focused
Exercises in This Workout
- 1Spinal Roll Down2 minlowspinehamstrings
- 2Cat-Cow39slowspinecore
- 3Thoracic Rotations (Elbow Variation) - Side 157slowupper backshoulders
- 4Thoracic Rotations (Elbow Variation) - Side 252slowupper backshoulders
- 5Thoracic Rotations (Arm Reach Variation) - Side 140smediumupper backshoulders
- 6Thoracic Rotations (Arm Reach Variation) - Side 232smediumupper backshoulders
- 7Standing 3D Hip Circles - Side 145smediumhipsglutes
- 8Standing 3D Hip Circles - Side 252smediumhipsglutes
- 9Standing 3D Hip Circles - Side 1 (Set 2)12smediumhipsglutes
- 10Standing 3D Hip Circles - Side 2 (Set 2)18smediumhipsglutes
- 11Bear Plank Holds45smediumcoreshoulders
- 12Bear Crawl - Set 146shighfull bodycore
- 13Rest24slow
- 14Bear Crawl - Set 231shighfull bodycore
- 15Scapula Push-ups - Set 12 minmediumupper backshoulders
- 16Rest21slow
- 17Scapula Push-ups - Set 227smediumupper backshoulders
- 18Side-Lying Leg Lifts - Side 156smediumgluteships
- 19Side-Lying Leg Lifts - Side 250smediumgluteships
- 20Cat-Cow (Cool Down)7slowspinelower back
- 21Thread the Needle17slowshouldersupper back
- 22Downward Dog to Forward Fold14slowhamstringscalves
- 23Spinal Roll Up9slowspine
More Back Pain Workouts
Frequently Asked Questions
How long is Workout 6?
This workout is 22 minutes long and includes 23 exercises. It is a gentle intensity Back Pain workout led by Linda Chambers.
What body parts does this workout target?
This workout targets spine, hamstrings, lower back, core, upper back, shoulders.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.