Back Pain

Workouts for Helping Manage Back Pain and Bad Knees

Edward Massey • October 24, 2016
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. Mindful Movements #1 - Restore by Sarah Kusch
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1. Dead Lifts & Leg Circles For Flexbility
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This video consists of eight low intensity movements that will prepare your body for the day or help you recover and repair after intense workouts. Integrating this series of exercises into your fitness regime will help keep your muscles and joints in a healthy state every day.
2. Reduce Heart Rate and Muscle Soreness with Linda's Cool Down
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Linda Soares takes you through her cool down to decrease your heart rate and reduce delayed muscle soreness. Follow her static stretches to reduce injury risk in this Grokker Premium video.
3. Upper Body #3 - Presses, Push Ups, & Russian Twists
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Welcome to the third week of Ellysia Noble's six week Lose Fat & Sculpt Yourself course, designed to help you achieve your fitness goals and get in shape. Join Fitness Expert Elyssia Noble in this Grokker Premium video as she helps you to shed fat and tone your abs in this core focused Upper Body routine, which uses exercises from push-ups to frontal raises. You should be using this video to workout on Day 1 and Day 4 of the third week of the program.
4. Basic Daily Exercise for Everyday Movement
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A great back to the basics workout. Every day we sit, stand, push, pull, reach and twist and in this routine, Maggie will show you exercises that can help you with these basic daily activities. In this Grokker Premium video Maggie takes you through a modified yoga opening warm-up flow, teaches you the keys to these basic movements and works on your flexibility and mobility in the warm down. Enjoy!
5. The Fundamentals of Mobility: Upper Body
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In this video Chris will show you how to increase your upper body mobility, enhance your performance, and also reduce your risk of injury. From spine extensions on the foam roller to pec releases with the lacrosse ball, feel markedly more flexible and free across the whole your upper body. Test yourself with Chris's integrated tester video, and you will see a noticeable increase in your range of movement. Watch Chris Lendrum in this series of Grokker Premium videos introduce you to the fundamentals of mobility.
6. Barre HIIT Fusion
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Join Kelly as she takes you through a series of barre movements and high intensity intervals to boost your metabolism, and keep you burning calories all day. The isometric movements of barre will tone and tighten while the intervals torch calories to help show off your brand new muscles.
7. Partner Assisted Stretch
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Grab a friend and join in with this methodical stretching routine that will release your muscles and improve your mobility. In this Grokker Premium video fitness expert Jon Stratford will show you the fundamentals of stretching ensuring increased flexibility in the shoulders and arms as well as your lower body. By teaching you how how to correctly execute key exercises with your partner including, a hamstring stretch, gluteus medius stretch and quad stretch you will be able to design your own personal stretching session at home or in the gym. This Grokker Premium video forms part of Jon Stratford's Fitness Toolkit collection, giving you the tools you need for the perfect personalised workout.
8. Stretch & Recover Post-Workout - Cardio Kick Fitness
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Agility and flexibility are essential components of total body fitness, so thankfully Christian Thomson is here with a collection of stretches designed to keep you agile and flexible. This class is appropriate for people of all fitness levels, and can be used to ease stiff and sore muscles. If you love this video, be sure to check out Christian Thomson's 5-week series.
9. Dynamic Sports Stretch Workout
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Dynamic Sports Stretch Workout by BeFit in 90 is a stretching exercise that is designed to increase flexibility and lengthen muscle. Prevent injury and enhance your range of motion throughout the joints with this unique exercise that will keep you flexible while on the move. These dynamic stretches promote relaxation while toning the thighs, glutes, abs, chest, quads, calves, and shoulders. Former Olympic runner Samantha Clayton walks you through this simple but effective athletic stretching combination that is sure to enhance your workout results! Samantha Clayton, mother of four and wife to all-star baseball player Royce Clayton, was also an award-winning member of the 2000 Olympic track team for the United Kingdom and competed in both the 200m and the 4x100m relay.
10. Increase Flexibility and Reduce Tension
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Stop the stress! Stress can be a major contributor to weight gain, so release unhealthy tension and increase flexibility with Jennifer Cassetta's complete stretching regimen. This Grokker Premium workout will give you the tools to better handle whatever life throws at you. In Jennifer's Fight for Fitness Series, you will work the whole body inside and out.
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