The good thing is, most back pain isn’t caused by a serious medical condition, but rather everyday habits like poor posture, exercise, or simply sitting too much. (This is the one most essential move you can do to counter sitting all day.) By strengthening the core and releasing tension and tightness around the upper and lower back, you can usually ease the pain—and even prevent it. The Pilates exercises below will connect you to your deep core muscles so they can support your back and remove strain there. To really feel a difference, do this routine twice a week consistently. Do note that it’s best to consult a doctor and get to the root of your back pain before starting a program like this on your own. Remember to go slowly and gently, and always listen to your body—you should never do anything that hurts! (Work your core even more with the fun, fat-blasting workout routines in Prevention’s new Flat Belly Barre!)
Pelvic Bridge
This exercise strengthens the low back, as well as the quads, glutes, hamstrings, and abs. It’s essential that you engage your abs in this position to avoid sagging into the low back and straining it. (Here are 5 signs your back pain may signal a more serious problem.)
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Swimming
This exercise strengthens the muscles in your back. For it to be effective, you must keep a long spine and engage your abs for support throughout the movement. MORE: 8 Amazing Ab Exercises You Haven’t Tried
Half Chest Curl
Rather than do full sit-ups, which can aggravate your low back if you’re experiencing pain there, strengthen your abs in this half chest curl that also works your back muscles. (Also try adding these 5 simple moves that prevent back and neck pain into your daily routine.)
Forearm Plank
If you only have time for one pose, this is the ultimate core move. It really works the entire midsection, including the deep core muscles and the back, as well as the waist, hips, legs, buttocks, arms, and shoulders. Here’s how to do the perfect plank:
Child’s Pose
This restful stretch is a nice way to end a low back series because it helps align the spine and release tension in the low back. (If you enjoy gentle yoga poses like this one, try these 7 yoga poses you can do even if you’re suffering from back pain.)
