Thank you for joining us on today’s livestream where we talked about the very best home workout routine you can do if you’re struggling with back pain right now. We’ve put together a plan you can easily do to get your back in shape.

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Understanding The Cause & Avoiding Bad Habits In a lot of cases, back problems are misdiagnosed as muscle strains or spasms, without addressing the underlying cause as your muscles don’t spasm for just no reason. You also want to avoid exercises that might make the problem worse, like knee hugs.

Relief Based Exercises Learning to re-engage the core: your core hasn’t been working to protect your back so you need to learn properly how to re-engage your core so this is the first step before you move onto any strengthening.

Flexibility in the hip: Doing the right stretches that will isolate the lower body and hips is vital to improve your flexibility and reduce strain on your lower back from tight muscles.

Decompression Stretch: The towel stretch - NOT knee hugs. Laying on a rolled up towel, about the size of a foam roller for 3-5 minutes to decompress and relieve pressure on the joints and muscles.

Strengthening Once you’re in a position where you can move around comfortably, you need to get into strengthening to start improving your strength in your core and back. This isn’t using exercises like planks or russian twists. This is engaging your core during exercises like squats etc.  

Resistance Training Once you’ve got a base level of strength with bodyweight exercises, improving the strength by introducing resistance training with either bands or kettlebells to further progress those exercises.

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