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Healthy Body

7 Best Back Pain Exercises Physical Therapists Actually Recommend

Easy stretches to ease your aching back.

Christopher Roback
By Christopher RobackJan 30, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Ask Doctor Jo
Copyright AskDoctorJo/YouTube
Christopher Roback
By Christopher RobackJan 30, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Healthy Body

That nagging back pain from sitting too long or lifting something awkwardly doesn't have to ruin your day. Whether it's from hunching over your desk or an overenthusiastic workout, relief is possible with the right stretches and exercises.

Physical Therapist and Doctor of Physical Therapy Doctor Jo has helped millions find relief from common aches and pains through her practical approach to physical therapy. With over 2 million YouTube subscribers, Dr. Jo specializes in creating easy-to-follow exercise routines you can do at home. Follow along with these expert-approved stretches to help ease your back pain today.

Start with the Pelvic Tilt for Core Engagement

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

Begin by lying on your back with your knees bent. "The pelvic tilt is exactly what it sounds like—you're taking your pelvis and tilting it back," Dr. Jo explains in her post. Place your hands in the curve of your lower back and press down, trying to flatten your back against your hands. Hold this position for 3-5 seconds before releasing. Dr. Jo recommends starting with 10 repetitions to activate those core muscles.

Bridge Your Way to Better Back Health

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

After mastering the pelvic tilt, move on to bridge exercises. "Lift your hips up until you form a straight line with your body," Dr. Jo instructs. The key is controlled movement—lower yourself back down one vertebra at a time rather than dropping quickly. Start with 10 bridges, focusing on smooth, deliberate movements that help loosen tight muscles and promote healing.

Single Knee-to-Chest Stretch for Targeted Relief

Woman wear black sport clothes lying on floor practising asana do Half Knees to Chest Pose near grunge wall beige textured background, help ease back pain, flexible body stretch for beginners concept

Shutterstock

For this stretch, Dr. Jo recommends grabbing under your knee rather than over it to protect your joints. "Pull your knee toward your chest as far as comfortable," she advises. Hold this position for 30 seconds, then switch sides. Complete three sets on each leg, allowing yourself to feel a gentle stretch in your lower back.

Double Knee-to-Chest for Full Back Release

Beautiful young woman working out at home, doing yoga exercise for spine on wood floor, lying in Knees to Chest pose, Pawanmuktasana, Gas Release Posture, resting after practice. Full length, top view

Shutterstock

Take the stretch further by bringing both knees to your chest simultaneously. "You should feel this stretch right underneath your lower back area," notes Dr. Jo. Hold for 30 seconds and repeat three times. Remember to grab underneath your knees if you have any knee sensitivity.

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

Trunk Rotations for Spinal Mobility

Attractive young woman working out in living room, doing yoga exercise on wooden floor, lying in Belly Twist Pose, Jathara Parivartanasana, resting after practice, full length, top view, Trunk, Rotations, Spinal, Mobility

Shutterstock

Keep both legs together while lying on your back and rotate them to one side. Dr. Jo emphasizes keeping your upper body grounded while rotating: "Move only as far as comfortable, not to the point of pain." Hold each rotation for 3-5 seconds and complete five repetitions on each side.

Prayer Stretch for Full Back Extension

Side view of Asian woman wearing green sportwear doing Yoga exercise,Yoga Child\u2019s pose or Balasana,Calm of healthy young woman breathing and meditation with yoga at home,Exercise for wellness lifeShutterstock

Moving to your hands and knees, extend your arms forward into what Dr. Jo calls the prayer stretch. Reach as far forward as comfortable while lowering your head between your arms. Hold this position for 30 seconds, feeling the stretch along your entire back.

Finish with Yoga-Inspired Flow

Beautiful healthy female in black sports clothes snuggling to white terrier while practising Adho Mukha Svanasana. Cute dog experiencing boost in bonding with owner during yoga session at home.Shutterstock

End your routine with a flowing movement between plank, upward dog, and downward dog positions. "Hold each position for 3-5 seconds," Dr. Jo instructs. This dynamic stretch combination helps improve flexibility and strength throughout your back. Repeat the sequence 3-5 times. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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Healthy Body

7 Best Back Pain Exercises

Ask Doctor Jo
Copyright AskDoctorJo/YouTube
Christopher Roback
By Christopher RobackJan 30, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

That nagging back pain from sitting too long or lifting something awkwardly doesn't have to ruin your day. Whether it's from hunching over your desk or an overenthusiastic workout, relief is possible with the right stretches and exercises.

Physical Therapist and Doctor of Physical Therapy Doctor Jo has helped millions find relief from common aches and pains through her practical approach to physical therapy. With over 2 million YouTube subscribers, Dr. Jo specializes in creating easy-to-follow exercise routines you can do at home. Follow along with these expert-approved stretches to help ease your back pain today.

Start with the Pelvic Tilt for Core Engagement

Sporty woman doing exercises doing Bridge position on blue mat. Healthy beautiful women doing glute Bridge exercise, pelvic lift abdominal exercise at home. Woman doing hip raise in gym.Shutterstock

Begin by lying on your back with your knees bent. "The pelvic tilt is exactly what it sounds like—you're taking your pelvis and tilting it back," Dr. Jo explains in her post. Place your hands in the curve of your lower back and press down, trying to flatten your back against your hands. Hold this position for 3-5 seconds before releasing. Dr. Jo recommends starting with 10 repetitions to activate those core muscles.

Bridge Your Way to Better Back Health

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

After mastering the pelvic tilt, move on to bridge exercises. "Lift your hips up until you form a straight line with your body," Dr. Jo instructs. The key is controlled movement—lower yourself back down one vertebra at a time rather than dropping quickly. Start with 10 bridges, focusing on smooth, deliberate movements that help loosen tight muscles and promote healing.

Single Knee-to-Chest Stretch for Targeted Relief

Woman wear black sport clothes lying on floor practising asana do Half Knees to Chest Pose near grunge wall beige textured background, help ease back pain, flexible body stretch for beginners concept

Shutterstock

For this stretch, Dr. Jo recommends grabbing under your knee rather than over it to protect your joints. "Pull your knee toward your chest as far as comfortable," she advises. Hold this position for 30 seconds, then switch sides. Complete three sets on each leg, allowing yourself to feel a gentle stretch in your lower back.

Double Knee-to-Chest for Full Back Release

Beautiful young woman working out at home, doing yoga exercise for spine on wood floor, lying in Knees to Chest pose, Pawanmuktasana, Gas Release Posture, resting after practice. Full length, top view

Shutterstock

Take the stretch further by bringing both knees to your chest simultaneously. "You should feel this stretch right underneath your lower back area," notes Dr. Jo. Hold for 30 seconds and repeat three times. Remember to grab underneath your knees if you have any knee sensitivity.

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

Trunk Rotations for Spinal Mobility

Attractive young woman working out in living room, doing yoga exercise on wooden floor, lying in Belly Twist Pose, Jathara Parivartanasana, resting after practice, full length, top view, Trunk, Rotations, Spinal, Mobility

Shutterstock

Keep both legs together while lying on your back and rotate them to one side. Dr. Jo emphasizes keeping your upper body grounded while rotating: "Move only as far as comfortable, not to the point of pain." Hold each rotation for 3-5 seconds and complete five repetitions on each side.

Prayer Stretch for Full Back Extension

Side view of Asian woman wearing green sportwear doing Yoga exercise,Yoga Child\u2019s pose or Balasana,Calm of healthy young woman breathing and meditation with yoga at home,Exercise for wellness lifeShutterstock

Moving to your hands and knees, extend your arms forward into what Dr. Jo calls the prayer stretch. Reach as far forward as comfortable while lowering your head between your arms. Hold this position for 30 seconds, feeling the stretch along your entire back.

Finish with Yoga-Inspired Flow

Beautiful healthy female in black sports clothes snuggling to white terrier while practising Adho Mukha Svanasana. Cute dog experiencing boost in bonding with owner during yoga session at home.Shutterstock

End your routine with a flowing movement between plank, upward dog, and downward dog positions. "Hold each position for 3-5 seconds," Dr. Jo instructs. This dynamic stretch combination helps improve flexibility and strength throughout your back. Repeat the sequence 3-5 times. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Fitness & Workouts

8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Anna_Atras1
Copyright Anna Atras/YouTube/Shutterstock
Christopher Roback
By Christopher RobackDec 06, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Healthy Body

5 Best Stretches To Relieve Sciatica Pain

Kimberly "Coach Kim" Baran Thomas, CPT Vive Health
Copyright Vive Health/Youube
Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Living with sciatica pain can make even the simplest daily activities feel challenging. Whether you're struggling to get out of bed or sitting for long hours at work, that nagging discomfort in your lower back and legs can significantly impact your quality of life. The good news? Relief might be just five minutes away.

Meet Kimberly "Coach Kim" Baran Thomas, CPT, a certified personal trainer with over three decades of experience helping people move better and feel stronger. Based in Naples, Florida, Kim has developed a simple yet powerful sequence of stretches specifically designed to target sciatica pain and improve mobility. "Motion is lotion," as Coach Kim likes to say, and these exercises prove just that. Follow along with these expert-approved stretches to start feeling better today.

Preparation: Setting Up for Success

Before beginning, Coach Kim underlines the importance of checking with your physician before starting any exercise program. Find a comfortable yoga mat or firm surface, and remember that consistency is key. "You can do these stretches once or twice daily, performing three to five repetitions on each side," Coach Kim suggests in her post.

Single Knee Hug with Ankle Rotations

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles while holding knee close to her chest

Shutterstock

Start by lying on your back with one leg extended. "If your lower back is particularly sensitive, keep the extended leg bent," advises Coach Kim. Pull one knee toward your chest while rotating your ankle in both directions. This gentle movement improves ankle mobility and promotes blood flow. Switch sides and repeat. As Coach Kim notes, "Every cell in your body will thank you for this stretch."


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

Cross-Body Knee Pull

Shutterstock

For this stretch, lie on your back with one leg straight. Using your opposite hand, gently pull your bent knee across your body while looking in the opposite direction. "For enhanced relief from sciatica, pull the knee up more diagonally towards your chest," Coach Kim suggests. Hold for 2-5 seconds on each side. This movement targets your glutes and hamstrings, areas often associated with sciatic pain.

Gentle Knee Drops

Attractive young woman working out in living room, doing yoga exercise on wooden floor, lying in Belly Twist Pose, Jathara Parivartanasana, resting after practice, full length, top view, Trunk, Rotations, Spinal, MobilityShutterstock

Position yourself with feet together and knees touching, arms at your sides with palms down. Coach Kim emphasizes the importance of control here: "It's a drop, not a flop." Gently lower your knees to one side, then the other. This movement helps release tension in your lower back while maintaining proper alignment.

Double Knee Hug

Beautiful young woman working out at home, doing yoga exercise for spine on wood floor, lying in Knees to Chest pose, Pawanmuktasana, Gas Release Posture, resting after practice. Full length, top viewShutterstock

Bring both knees toward your chest, interlocking your fingers around them. "If you have neck issues, keep your head down," Coach Kim advises. Otherwise, you can gently lift your head. Hold this position for a count of three, release, and repeat. This stretch is particularly beneficial for those with spinal stenosis.

Wide-Legged Knee Drops

Flexible yoga man reclined with internal rotation

Shutterstock

For the final stretch, position your feet wider than shoulder-width apart. "Tight hips and hamstrings contribute to back pain," explains Coach Kim. Perform gentle knee drops to each side, allowing for a deeper stretch in the hips. This variation helps release tension in both the hip flexors and lower back.

RELATED: 7 Best Back Pain Exercises Physical Therapists Actually Recommend

Making It a Daily Habit

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gym

Shutterstock

As Coach Kim emphasizes, "Prevention is key." These stretches can be performed in bed before starting your day or on a firm surface whenever needed. For optimal results, aim to complete this sequence daily, even twice a day if possible. Remember, "Movement is medicine," and consistency with these stretches can lead to significant improvements in your mobility and comfort.

Tips for Success

Side view of female in green wear sleeping outdoors after doing yoga exercises. Crop of woman relaxing peacefully after yoga exercising among grass holding hands behind head. Concept of calmness.Shutterstock

Coach Kim recommends starting slowly and listening to your body. If you experience any unusual pain or discomfort, stop and consult your healthcare provider. Remember that healing takes time, and regular practice of these stretches can contribute to long-term relief from sciatica pain.


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

The Science Behind the Stretches

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

According to Coach Kim, about 84% of people experience back issues at some point in their lives. These stretches target key areas that contribute to sciatic pain, including the lower back, glutes, hamstrings, and hips. By maintaining regular movement and stretching, you can help prevent future issues while managing current discomfort.

Your Path to Relief

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.Shutterstock

As you incorporate these stretches into your daily routine, pay attention to how your body feels. "Ask yourself, how does your back and hips feel?" suggests Coach Kim. With consistent practice, you should notice improved mobility and reduced discomfort. Remember, these stretches are not just about immediate relief—they're about building a foundation for long-term back health and mobility. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

10 Kitchen Stretches People Swear By

David Thurin MovementbyDavid
Copyright MovementbyDavid/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.

1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

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

2. Standing Forward Fold: The Elephant Walk

Portrait of beautiful young woman enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Ardha Uttanasana (Intense Stretch, Standing Half Forward Bend pose). Full length

Shutterstock

This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the ground—David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

Shutterstock

"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

Beautiful young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

Shutterstock

This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

Fit young girl enjoying group yoga session in peaceful environment of verdant summer park, performing stretches in lotus position while sitting on exercise mat

Shutterstock

Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

Woman leans forward stretches her back and legs.

Shutterstock

After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

Warming Up Before Workout. Smiling Fit Woman Training In Living Room At Home, Beautiful Female Stretching Legs Doing Low Lunge With Quad Stretch, Cooling Down After Exercises On Mat, Free Space, flexor

Shutterstock

Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

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

10. Final Integration: The Full-Body Release

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.Shutterstock

End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock
  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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By Leah SuzanneApr 24, 2025
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✓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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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