Back Pain

Workouts for Back Pain Management and Upper Back Pain

Edward Massey • April 12, 2017
Back pain is a common ailment that affects most people at some point in their life. It normally feels like an ache, tension or stiffness in your back. The pain can be triggered by bad posture while sitting for long hours in an office, bending awkwardly, or lifting incorrectly. Backache occurs most often in the lower back, although it can be felt anywhere along your spine, from your neck down to your hips. Practicing yoga has been shown to relieve back pain. In fact, according to the National Institutes of Health, a recent study has determined that weekly yoga classes can significantly reduce back pain and improve back movement. A number of yoga teachers have developed yoga sequences designed specifically for sufferers of back pain with a specific focus on target muscle groups. Prenatal Stress & Pain Relief by Jaime McFaden
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1. Classic Full-Body Mat Pilates Workout
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No equipment needed in this great 50 minute routine set in a tranquil outdoor setting. Join Amy Perera in this Grokker Premium video which is relaxing, but will give you a great full-body workout. Includes a series of classic Pilates mat exercises, such as Roll Ups, Hundreds, and Rolling Like a Ball. Enjoy!
2. Pilates for a Healthy Back
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Take 20 minutes out of your day to take care of your spine. In this routine, Lottie will move your spine in all planes of movement and work on creating space in your spine so that you will enjoy every day tasks free of pain. You’ll feel two inches taller by the end.
3. Fluid Lunges & Curls For Flexibility
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This workout will challenge you with a series of gentle but complex exercises that are designed to keep you agile and improve your strength and balance. As you integrate these movements into your daily life, you will quickly notice significant gains in strength, balance, mobility and flexibility.
4. Cardio Circuit #2 - Ski, Squat Jump, & Biometric Lunge
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Burn fat and boost your cardiovascular fitness in this 10-minute circuit training workout! Ellysia Noble will keep you motivated as you navigate squat jumps, planks, and other strength building moves. If you can't get enough of Ellysia, be sure to check out her Lose Fat & Sculpt Yourself series.
5. Tighten Your Waistline
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Get moving with this terrific total body isometric workout with a primary focus on improving your waistline. Similar to Pilates, this Bar Effect workout is designed to promote long muscles and a lean look. In this Grokker Premium video Michelle Rahlves shows you a series of small exercise movements that will help you get great toning results.
6. Gentle Twists & Marches For Flexibility
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This gentle stretch routine will prepare your body for any kind of athletic activity. The workout is designed to increase mobility, strengthen joints and improve your body awareness. Angelo€'s program will help you improve your agility so that you can do whatever activities you love doing, better and more safely.
7. Deep Stretching Therapeutics: Upper Body
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Counteract the damage done by hunching over the computer, preparing dinner, driving, or giving your kids a bath. In this Grokker Premium video you'll learn how to open up your front body to release tension in your shoulders, neck and upper back. Grokker Yoga Therapeutics Expert, Robyn Capobianco, leads you through a deep stretching sequence that will ease pain, and restore the proper alignment of your upper spine. You will need a pair of yoga balls and 2 blocks. All Levels.
8. Daily Muscle Relief Total Body Energizer
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Join Kelly Lee for her Daily Muscle Relief Series. These low impact exercises will help to counter the strain you place on the body through high intensity exercise and the effects of sitting during the day. This video will engage each muscle with a quick stretch to increase blood flow and wake the muscles up. Use this routine to begin your day or before your workout for increased stability and mobility.
9. Advanced Pilates: Intense Abs & Core Burn
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Ready to take it up to the next level? If yes, this full-body, ab-blasting Pilates routine is for you. In this video, Elaine builds on the movements from her beginner and intermediate Pilates/Abs videos and incorporates cardio blasts and intense toning movements. So if you are looking for a challenging routine that will have you sweating, grab a mat and let's get going.
10. Post-Workout Stretch for Weekly Maintenance
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An important part of any workout routine is integrating in weekly maintenance sessions to stretch your muscles. This will allow you to push harder and faster in your workouts and achieve better results. This routine is designed for post-workout recovery in that there is a little mobility work and static stretches for every body part. This differs from a pre-workout routine that focuses on mobility and dynamic stretches (you don't want to do static stretches before a workout).
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