When dealing with an aching back, the last thing you feel like doing is a workout, I know. But when it comes to back pain, gentle exercise really is the best medicine. Studies show it can work about as well as physical therapy for injuries, and that a strengthening program for your core may actually help you alleviate minor back pain for good.
Below you will find a super simple routine to help protect your back from pain. You’ll want to work this circuit into any strength-training you’re already doing—repeat the circuit three times, and do it twice a week.
(Important: If you’re dealing with shooting pains or an acute back injury, check with your doctor before you start any exercise routine, including this one.)
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Pelvic tilt
Just like the hip bridge, lie on your back with your feet placed firmly on the ground and your knees bent. Keeping your hands at your sides and your core tight, squeeze your glutes as you lift your hips off the floor as high as you can. From here, you will pulse up and down without coming back fully down to the floor. Complete 30 pulses before lowering back to the floor.
Wall squat
Find a sturdy wall and lean up against it with your back. Squat down until your hips are parallel with your knees. Make sure your knees are straight above your toes, keeping your legs at a 90 degree angle. Hold for 1 minute.
Do you want more articles like this? Check out 5 Moves to Work Your Abs From All Angles
This article originally appeared on Health.com
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