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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

6 Back Pain Exercises That Work in 9 Minutes, Says Physical Therapist

Follow this simple routine to ease your back pain today.

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube

That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.


Lumbar Rotation: Get Started with Gentle Twists

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view​Start With Lumbar Rotation For Lower Back ReliefShutterstock

Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.​Easy Hip Opener With Piriformis StretchShutterstock

Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air​Simple Hamstring Stretch For Tight LegsShutterstock

Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

Young fit woman in sportswear doing yoga at gym in Bird Dog pose.Shutterstock

Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

RELATED: This Is Exactly How to Lose Body Fat This Year

Tips for Success

Seated spinal twist. Fit woman practicing yoga outdoor stretching lower back for spine health sitting on fitness mat on sandy beach with cliff landscape view. Training class on fresh air in summer

Shutterstock

Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

When to Expect Results

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

More For You

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

Lumbar Rotation: Get Started with Gentle Twists

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view​Start With Lumbar Rotation For Lower Back ReliefShutterstock

Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.​Easy Hip Opener With Piriformis StretchShutterstock

Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air​Simple Hamstring Stretch For Tight LegsShutterstock

Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

Young fit woman in sportswear doing yoga at gym in Bird Dog pose.Shutterstock

Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

RELATED: This Is Exactly How to Lose Body Fat This Year

Tips for Success

Seated spinal twist. Fit woman practicing yoga outdoor stretching lower back for spine health sitting on fitness mat on sandy beach with cliff landscape view. Training class on fresh air in summer

Shutterstock

Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

When to Expect Results

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Do you find yourself struggling to look over your shoulder while driving? Maybe you're battling with that persistent ache between your shoulder blades after a long day at work, or you can't seem to reach overhead without discomfort. These are all telltale signs of reduced thoracic mobility – a common condition that's affecting more people than ever before.

Meet Liv, a mobility expert who's transformed not only her own upper back pain but also helped her 500K YouTube subscribers discover the power of mobility-based strength training. Through her innovative 'Yoga Rebel Method,' she combines strength training and yoga to create effective, accessible solutions for everyday mobility challenges.

"You may not even realize this, but chances are you have reduced mobility in your thoracic spine," Liv explains. "That can look like stiffness in the shoulders and struggling to lift your arms overhead, or perhaps a throbbing burning pain between your shoulder blades and towards your neck after a long day at the desk."

Why These Moves Matter

"Reduced thoracic mobility has been widely studied and shown to directly correlate to increased prevalence of upper back, shoulder, and neck pain," Liv shares in her post. Instead of waiting for pain to develop, she's developed three quick, beginner-friendly exercises that can make a significant difference in just five minutes.

The Game-Changing First Move: Thoracic Pullover

"This is by far my favorite because I found it to be the most effective," Liv reveals. "It's an absolute game changer for your overhead reach and your shoulder mobility." All you need is a light weight and either a yoga block or foam roller.

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Setting Up for Success

Proper setup is crucial for this exercise. "Position the foam roller or yoga block beneath your upper back right below the point where your shoulder blades end," Liv instructs. She emphasizes keeping your "knees bent and feet on the ground so that your lower back stays in a neutral position."

Perfect Your Pullover Form

"Take your weight lengthways into both hands and reach it up towards the sky," Liv guides. The movement should be controlled and mindful. "Think of reaching the weight backwards as opposed to downward here, as if you're trying to make your arms feel as long as they possibly can."

Avoid Common Mistakes

Liv points out a crucial form tip: "Your body will naturally want your belly to press forwards to make this move easier, but unfortunately less effective." Instead, she advises to "keep a slight bit of tension in your core here to keep your lower back in neutral." Remember, "Yours does not need to look the same as mine. This just depends on your range of motion."

Advanced Pullover Options

For those looking to progress, Liv suggests using an exercise bench: "You also have the option of dropping the hips lower than the chest as the arms extend to put a greater stretch on the lats and chase some bigger mobility gains." Start with 10 repetitions, focusing on quality over quantity.

The Power of Rotation

The second exercise targets rotational mobility – a crucial movement pattern that Liv explains has surprising benefits. "Not only does this range of motion make reversing the car much easier, but training your rotational mobility is going to improve your core strength, improve your lower back health, and is likely to improve your hip mobility as well."

Master the Twist

Lying on your side with knees bent at 90 degrees, extend your weighted arm toward the ceiling. "Allow that weight to keep traveling into the twist as far as your body is capable," Liv guides. "That might be all the way to the floor or it might not. Either is fine. Everyone is different."

RELATED: She Lost 45 Pounds By Adding These 6 High-Protein Foods to Her Cart

Progress Your Rotation

For those ready for more challenge, Liv offers a progression: "If your arm quite comfortably makes it all the way to the floor and this doesn't feel too challenging for you, do this exercise with the bottom leg slid out straight. This allows the top knee to drop to the floor, creating a deeper twist in the body." Take six repetitions on each side.

The Ultimate Doorway Stretch

The final exercise, which Liv describes as "so satisfying," requires only a doorway, pole, or wall. "I love this move for how many areas it targets all at once," she shares. This comprehensive stretch brings together all elements of thoracic mobility.

Perfect Your Stretch Position

Position yourself about a forearm's distance from your chosen surface. "Take your outer leg, the one furthest away from the wall, and cross it behind the other leg, placing down onto the knife edge of the foot," Liv instructs. Then, "reach up as far as you can with the arm furthest from the wall, then reach overhead to grab the frame or simply place your fingertips onto the wall."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Maximize the Stretch

The key to this stretch is in the details: "Use the bottom hand to press the wall away from you, allowing your body to lean away from the wall into a little bit of a banana shape." Liv explains that "the top hand grips and pulls back against the frame or the pole, and then think of turning your chest up towards the ceiling to really get into that side body stretch."

Creating Lasting Change

Hold each stretch for 20-30 seconds, repeating 2-3 times per side. As Liv confirms, "In just five minutes of these moves, you can make an impactful difference to your thoracic mobility and subsequently the quality of your life and how good you feel living within your body."

Transform your upper back mobility today with these simple yet powerful exercises. As Liv's experience shows, just five minutes of focused mobility work can lead to significant improvements in how you move and feel. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.
Shutterstuck/fizkes
FACT CHECKED BY Christopher Roback
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Movement can cure just about anything. Engaging your muscles and putting some tension on your body is essential for leading a healthy lifestyle. We all have certain activities that we enjoy more than others— and whether you like weight-training, playing pickleball or just going for a walk, movement in any form can pay dividends on your quality of life as you age.


There are a few essential features to any kind of workout: intensity, frequency, and form. Each of these three elements requires you to be disciplined and self-aware in how your incorporate movement into your day. My recommendation for anyone, no matter their fitness level or goals, is to stretch regularly and invest in good posture. Stretching even for just a few minutes a day, can significantly improve your posture and be a part of a routine that makes you look and feel better.

1. The Importance of Good Posture

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

Your posture affects your balance and nervous system, so establishing good posture early in life can impact your health down the road. As you age, maintaining a wide range of motion can keep you physically able to do activities you enjoy. Having the proper alignment can help ward off spinal issues and muscle atrophy as well. If you have ever met someone in their 70’s who looks like they are 50, you’ve met someone who makes stretching and movement a priority.

Beyond the physical benefits of stretching, improving your posture can boost your confidence. Your posture affects your body language which can affect how other people see you. While you should make health decisions for yourself and your own goals, good posture is generally seen as a sign of self-confidence which comes across as approachable and friendly to others. Feeling good about yourself can boost your energy levels which can in turn, affect your enthusiasm to meet up with friends, spend time with you family, and try new things. Read on to discover the ultimate 5-minute stretching routine for good posture.

2. Toe Touch

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Start off your routine with a basic, low intensity stretch. Begin standing up and slowly bend to touch your toes. Keep a slight bend at the knees, releasing tension in the muscles in your legs and back. Soften your hips and allow your spine to lengthen. Hold this stretch for 30 seconds to a minute. Repeat twice to warm up your whole body.

3. Cat Cow Stretch on Your Knees

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

A common stretch in many yoga practices, the cat cow stretch releases tension in your back and abdominal region all the while drawing attention to your breath. While on all fours, align your shoulders with your hands and your hips to be over your knees. Inhale, look up, and allow your back to arch. Then exhale, tuck your chin to your chest, and round your back. Repeat this several times. These movements will release tension in your shoulders and neck. By activating your tailbone, the cat cow stretch will help with spinal mobility and improve blood circulation.

4. Standing Cat/Cow Stretch

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Another stretch inspired by yoga, standing cat-cow is ideal for your shoulders and hips. It targets similar muscles to the traditional cat cow, but repeating the motion in a standing position allows you to work out tense areas. Stand with your feet hip distance apart with your hands on your hips. Inhale, lift your chest, and let your lower back arch as is comfortable. Exhale, draw your stomach towards your spine, and let your whole back curve. Repeat this several times.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

5. Chest Opener

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Standing tall with your feet hip width apart, clasp your hands behind your back. Try to keep your arms mostly straight, and raise your chin towards the ceiling, focusing on releasing tension in your upper back. Keep a focus on holding your core and not overextending your shoulders. Rather, squeeze you shoulder blades together and breathe deeply. This will help relax the ligaments and muscles across your chest.

6. Plank

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

To wrap up your 5-minute stretch routine, do a plank for at least 30 seconds to engage your core and activate the muscles all across your body. The muscles you strengthen through the plank position guide your body into its proper alignment and will improve your posture throughout the day.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

7. Final Word From the Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

While committing to an intense workout regime might seem like an unrealistic commitment for some, this 5-minute routine goes to show that small actions, when done consistently, can drastically improve both your physical and mental health. There are 1,440 minutes in the day, and I challenge everyone to spare just 5 of those to invest in their personal wellbeing. If you’re concerned about using proper form, I recommend working with a physical trainer for an assisted stretch session.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Does your lower back feel stiff after sitting at your desk all day? Or maybe you're worried about injuring yourself during workouts? You're not alone. In fact, most people are doing their core exercises wrong – and it's putting their backs at risk.


Anna Atras, a Pilates and Mobility Coach, has spent years helping clients overcome back pain through proper core training. "Many people think the core is simply the six-pack abs, but that's incorrect," she explains. In this comprehensive guide, she shares her most effective moves for building a bulletproof back.

Ready to learn the right way to train your core and prevent back pain? Let's dive into Anna's proven 8-move system, from fundamental techniques to advanced variations.

Why Traditional Core Training Fails Your Back

"In scientific literature, we refer to the core as a three-dimensional space with muscular boundaries – essentially a muscular box," Anna explains in her post. She describes how this box comprises 29 pairs of muscles that work together to stabilize your pelvis and lower back during movement, including the diaphragm, pelvic floor, and abdominal wall muscles.

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

The Hidden Connection Between Core and Back Pain

"Core stability is simply the ability to control the position of this region, abdominal and lower back region, and specifically of the lumbopelvic hip complex," Anna explains. This complex system creates what she calls "a corset-like stabilization effect around trunk and lower back spine and also pelvis," which is crucial for maintaining a neutral spine position.

Move 1: Master Your Breathing Foundation

Young white woman doing breathing practice during meditation indoorsShutterstock

Anna starts every client with proper breathing mechanics: "At the start of your core stability enhancement journey, you could start with diaphragmatic breathing, make sure the diaphragm is doing its job." She suggests practicing abdominal hollowing ("drawing navel towards the spine") and abdominal bracing, which she describes as "wrapping a belt around the belly or even using your hands and pressing into the abdomen."

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

Moves 2-4: The Essential Trio

For beginners, Anna recommends three key exercises:

  1. Knee Hovers: "Maintaining neutral spine and you see every time you lift, you exhale, you brace, you can see abdominals kicking in immediately."
  2. Modified Side Plank: "Create a straight line from the tailbone through the spine to the crown of head, holding for 10 seconds."
  3. Supine Bridge: "Drive your pubis up or your pelvis up tucking tailbone under... don't flare your ribs to the ceiling."

Move 5: The Bird Dog Progression

"It's all about creating stiffness through the midsection, creating stability around the lumbar spine," Anna explains when describing the bird dog exercise. She emphasizes proper form: "Don't lift the arm or leg too high and try to maintain that neutral position of the back. Don't hyperextend, don't let the pelvis rotate."

Move 6: The Marching Bridge

As you build strength, Anna introduces movement: "Try marching on the spot. From the bridge, you simply brace, prepare, keeping your hips square to ceiling." She emphasizes the importance of control: "You want to keep the trunk, the rib cage position of the lower back exactly the same as if both feet were on the ground."

Move 7: The Plank Slider Challenge]

For those ready for more challenge, Anna introduces her favorite advanced movement: "The plank slider is probably one of my favorite and most challenging core exercises." She describes how this variation requires "good shoulder stability" while challenging all the core muscles discussed earlier.

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Move 8: The Ultimate Back Protector

Anna saves her signature movement for last: "The bird dog on steroids, as I call it, performed on the forearms and knees down." She explains that at this level, "you will feel with every change of position how the trunk and core musculature adjust to protect the lower back to keep it stable."

According to Anna, proper core function is essential for spine health: "Without these abdominal muscles working properly and doing their job, the spine would become mechanically unstable." She emphasizes how this affects everyday activities: "Think of weightlifting, deadlifts, squats, picking up the kids, and also gravity. You want these muscles to work to create mechanically stable position."

💪🔥Body Booster: Focus on mastering each move before progressing to the next. Your back will thank you for taking the time to build proper core stability from the ground up. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Finding time to hit the gym isn't always possible. Whether it's a busy schedule, lack of transportation, or simply preferring to work out at home, getting a proper back workout without equipment might seem challenging.


Enter Cori Lefkowith, founder of Redefining Strength. With over 800,000 YouTube subscribers trusting her expertise, she's made it her mission to help people build strength wherever they are. Today, she shares her top three back exercises that require nothing more than your body weight and items you already have at home.

Why Your Back Needs Attention

"There's often one muscle group overlooked and underworked in our body weight workouts, especially when we don't have any equipment on hand, and that muscle group is our backs," Cori explains in her post. While we regularly do push-ups for the chest and shoulders or squats for the legs, back exercises often get forgotten in-home workouts.

Exercise 1: The Wall or Floor Scapular Hold

The first exercise requires only a wall or floor. "This move is honestly something I even include for my clients in the gym because of how amazing it is for back activation and scapular control," says Cori. This versatile exercise can be performed as either an isometric hold or with repetitions.

Key technique points:

  • Position yourself against a wall or on the floor
  • Push through your elbows while drawing shoulder blades together
  • Press your chest out
  • Keep your core engaged throughout.

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

Exercise 2: The Doorway Row Master

Your doorway or stairwell becomes your rowing station with this exercise. "With this move, your body weight will be your own resistance, and you'll feel not only your back and biceps, but even your legs and core," Cori shares. The key is focusing on driving your elbows back rather than just pulling with your arms.

Options include:

  • Single-arm rows
  • Two-arm rows
  • Anti-rotational variations
  • Rotational pulls.

Exercise 3: The Towel Technique

Don't underestimate the power of a simple towel. "Using a towel, you can actually work your back in so many different ways from rows to flies, to even pull downs," Cori demonstrates. The effectiveness comes from creating self-resistance through the towel.

Towel exercise variations:

  • Self-resistant rows
  • Bent-over rows
  • Pull-downs
  • Single-arm flies.

Making These Moves Work for You

For beginners, Cori recommends starting with wall-based movements. "The wall is a bit easier to control than the floor. And the less you walk your feet away from the wall, the more modified the move is," she advises. This makes these exercises adaptable to every fitness level.

Advanced practitioners can challenge themselves by:

  • Increasing hold times
  • Adding controlled rotations to rows
  • Using towel exercises with increased tension
  • Incorporating dynamic movements.

Form First, Always

To maximize results, Cori emphasizes proper form: "The key is not just pulling with your arms but actually driving your elbows back. You want to feel your shoulder blade move towards your spine, engaging your back to power the pull."

RELATED: Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Last Word From the Trainer

Cori shares her final advice: "There's always a way to get results training with what we have." These three exercises prove that building a stronger back doesn't require a gym membership – just commitment and proper technique. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram

Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight this year but aren’t sure how? Follow a step-by-step approach from a top expert. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she reveals how she lost 23 pounds in a little over half a year. “I went from 130lbs to 107lbs in 7 months, in perimenopause,” she says in the post, admitting it was “hard” and “wasn’t sustainable.”

She Started by Eating in a Calorie Deficit

Her first step? “From March to July, I ate in a calorie deficit,” she writes. “If you need to know your calorie deficit, comment MACROS and I’ll send you my free macro calculator.”

She Lifted Weights

Next, she started weightlifting. “I strength trained 4x/week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Walking 12,000 to 15,000 Steps Per Day

She also starting getting her steps in – lots of them! “I walked 12-15K steps every day (not including cardio),” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Also Did More Cardio

Aside from walking, she did cardio workouts. “I did cardio 4-6x per week ranging from 40-60 minutes,” she writes.

She Drank a Lot of Water

Hydration was also a part of her plan. “I drank 4L of water (with LMNT electrolytes),” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Got Enough Sleep

Those weren’t the only healthy habits she incorporated into her routine. “I slept. I kept stress levels low. I prioritized whole foods,” she said. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Took a Diet Break

Her next stage involved upping her calories. “I took a diet break from July to September. Calories got bumped up to maintenance for 2 months, cardio got reduced, steps stayed the same. Diet fatigue set in hard, and my Coach and I knew that it was time to call it,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Then, She Started Fat Loss Again in September

After a few months, she was ready to shred again. “In September, I picked up fat loss again and worked my ass off for a photo shoot that I had booked,” she said.

She Achieved Her Goal, Then Reverse Dieted

“I achieved my goal – but that lifestyle was unsustainable. So, we reversed out of my deficit, brought calories back up, cardio back down and now I live happily ever after in maintenance until I want to cut again,” she said.

It Wasn’t Easy, But Rewarding

“Fat loss isn’t easy but the reward for achieving a goal is priceless,” she concludes. She also recommends downloading a macro calculator. “It will tell you how many calories and macros to eat for your goals,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.