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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.

7 Best Back Pain Exercises Physical Therapists Actually Recommend

Easy stretches to ease your aching back.

Ask Doctor Jo
Copyright AskDoctorJo/YouTube

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

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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

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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

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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

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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.

More For You

Ask Doctor Jo
Copyright AskDoctorJo/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 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.

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.

Kimberly "Coach Kim" Baran Thomas, CPT Vive Health
Copyright Vive Health/Youube
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.

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

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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

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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

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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

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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

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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

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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

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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

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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.

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 flat abs? According to one expert, there are a few key exercises that can help you achieve them. Haileigh Senatore is a personal trainer who focuses on science-based strength and core training. She regularly shares content focusing on “fitness tips I wish more women knew,” she says. In a new post, she discusses the importance of training your core and shares three key exercises that will help you strengthen and flatten your abs. “I wish more women knew the best core exercises aren’t crunches,” she writes across the video. “You need to geal your core,” she writes, going on to explain the importance of a strong midsection.


Planks, Bridges, and Bird Dogs Are the Perfect Core Exercises

What are the three exercises she recommends? “Deep core exercises like planks, bridges, and bird dogs can strengthen and tighten your entire midsection,” she says in the video. “They are the perfect complement to your strength training split and can be done almost anywhere.”

RELATED:6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Calories

Practice Core Engagement

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

However, she has some tips. "When doing any core exercise, be sure to practice good core engagement,” she says. This involves drawing the belly button comfortably to the spine, she explains, “and managing your internal pressure with deep, regular diaphragm breathing.”

Having a Strong Core Will Improve Your Life

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Why is it so important to train the core? “I prioritize core training each day because having a strong core can make your everyday life much easier,” she says. For example, if you have a strong core, you are likely to have better posture and fewer back problems.

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

Here Are Some Other Benefits of Isometric Core Training

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According to Haleigh, when paired with balanced nutrition, just 10-15 minutes of daily isometric core training can:

  • build muscle
  • tighten your midsection after pregnancy
  • help you lift heavier
  • help prevent injury
  • improve your back pain
  • improve your balance
  • fix your posture.

These Exercises Can Help with Diastasis Recti

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She then goes onto discuss ab exercises that can help with diastasis recti. “Glute bridges, bird dogs, toe taps, and heel slides can help you heal mild diastasis recti, a common postpartum abdominal separation,” she says.

These Exercises Can Make It Worst

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However, some ab exercises can worsen the condition. “Jumping right into exercises like regular planks and crunches can make the separation worse, so use caution. However, there is evidence that abdominal hypertrophy from crunches can help to close the last of the gap,” she says.

Consult a PT If the Condition Is Severe

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Regardless, you might need to consult an expert. “If you have severe diastasis recti (a 2 finger gap above the bellybutton) you should consult a PT who can create a program for you,” she says.

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Don’t Overlook Nutrition

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Finally, nutrition matters if you want to flatten your abs. “Keep in mind that no matter what you see on social media, there is no way to spot-reduce fat anywhere on your body. Mindful calorie consumption and clean eating is essential,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/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.

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

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

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

Sports training of a girl.  Exercise dead bug. From the position of lying on the back alternately with the hand and foot

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

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

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

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

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Dr. Alan Mandell motivationaldoc
Copyright motivationaldoc/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.

Ever grabbed a bag of chips, only to finish the whole thing without thinking? You're not alone. Hidden sodium lurks in many of our favorite foods, and the effects can be more serious than just a salty aftertaste. Dr. Alan Mandell, a popular health expert with over 9 million YouTube subscribers, breaks down the surprising signs that you might be consuming too much sodium. Read on to discover if you're experiencing any of these warning signals – and learn what you can do about it.

Increased Thirst

"Excessive salt intake will cause dehydration, leading to increased thirst," Dr. Mandell explains in his post. If you find yourself constantly reaching for water, your sodium intake might be to blame. While elevated blood sugar can also trigger thirst, high sodium levels make your brain signal your body to drink more.

Nighttime Bathroom Trips

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According to Dr. Mandell, even if you try to limit water before bed, high sodium levels force your kidneys to work overtime trying to excrete the excess salt, leading to increased nighttime urination.

Bloating and Swelling

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Dr. Mandell warns that excessive sodium causes water retention, leading to visible swelling in your stomach. This retention isn't limited to your midsection – you might notice puffiness in your hands, feet, and face as well.

High Blood Pressure

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

"Most of us already know that if we're eating too much sodium, it can raise our blood pressure," Dr. Mandell notes. This elevation isn't just a number – it can affect multiple organs, including your eyes, kidneys, heart, and brain.

Frequent Headaches

Sick dizzy young woman suffering headache while working on her laptop at home. Covid-19 woman on quarentine doing tele work and suffering symptoms.Shutterstock

Those persistent headaches might have a surprising culprit. Dr. Mandell strongly recommends reducing sodium intake if you're experiencing frequent headaches or migraines, as high salt levels can trigger these painful episodes.

Unusual Fatigue

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

Feeling unusually tired? Dr. Mandell explains that excessive salt can disrupt your body's electrolyte balance, leading to persistent fatigue and low energy levels throughout the day.

Muscle Cramps

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

According to Dr. Mandell, too much sodium throws off your electrolyte balance, which can lead to increased muscle spasms and contractions, resulting in painful cramps.

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

Difficulty Concentrating

sad woman near window thinking

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High sodium levels can affect your cognitive function, Dr. Mandell points out. If you're having trouble focusing or concentrating, your salt intake might be contributing to the problem.

Rapid Heart Rate

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.Shutterstock

Dr. Mandell cautions that excessive sodium can elevate your heart rate and potentially strain your cardiovascular system, creating unnecessary stress on your heart.

Shortness of Breath

Stressed woman having breath problems walking in a park.Shutterstock

"Consuming too much salt can contribute to fluid retention in the lungs," Dr. Mandell warns. This fluid buildup can lead to breathing difficulties and shortness of breath, especially during physical activity.

Dry Mouth

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If you're experiencing persistent dry mouth, Dr. Mandell notes that excessive salt intake could be making the condition worse. This dryness can extend to throat discomfort as well.

Skin Problems

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Your skin might be telling you something about your sodium intake. Dr. Mandell explains that high sodium levels can worsen conditions like psoriasis and eczema, leading to more frequent flare-ups.

Digestive Issues

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Dr. Mandell points out that excessive salt can lead to various digestive problems, including acid reflux, constipation, and bloating. These issues can cause significant discomfort and affect your daily life.

Kidney Problems

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"Salt places additional strain on the kidneys," Dr. Mandell cautions. Over time, this added stress can potentially lead to kidney problems and increase your risk of developing kidney stones.

Increased Risk of Osteoporosis

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According to Dr. Mandell, high sodium intake can increase calcium excretion from your body, potentially affecting bone health and raising the risk of osteoporosis over time.

Unexplained Weight Gain

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Even if you're watching your calories and exercising regularly, Dr. Mandell explains that excess sodium can cause your body to retain significant amounts of water weight, making it harder to see results from your diet efforts.

Sugar Cravings

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Dr. Mandell notes that high sodium levels often lead to increased cravings for sugary drinks as your body tries to quench its thirst, creating a cycle of unhealthy consumption.

Sleep Problems

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Having trouble sleeping? Dr. Mandell reveals that excessive sodium can cause distension in your belly and throat, potentially increasing snoring and disrupting healthy sleep patterns.

Joint Pain

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According to Dr. Mandell, high salt intake can lead to inflammation and swelling around joint capsules, resulting in increased joint pain and discomfort.

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

Increased Cancer Risk

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Perhaps most concerningly, Dr. Mandell shares that some studies suggest high-salt diets may be linked to an increased risk of stomach cancer. While the exact mechanisms aren't fully understood, excessive salt intake could potentially damage the stomach lining.

As Dr. Mandell underlines, it's not just about the salt shaker – many processed and packaged foods contain hidden sodium that can add up quickly. By being mindful of these warning signs and checking food labels, you can take control of your sodium intake and protect your health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/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.

Are you struggling to meet your protein goals? If you've ever caught yourself sprinkling protein powder on chocolate or forcing down bland chicken breasts, you're not alone. Enter Cori Lefkowith, founder of Redefining Strength. With her practical approach to nutrition, she's helped thousands transform their relationship with protein. Read on to discover how small, sustainable changes can revolutionize your protein intake without sacrificing taste or sanity.

Stop Searching for New Solutions When Simple Ones Exist

"Too often, we try to find new ways to add in protein, instead of just tweaking what we're already naturally doing," Cori says in her post. The solution? Simply increase your current protein portions by an ounce. If you typically eat three ounces of chicken at lunch, bump it to four. These small adjustments to your existing meals can make a significant impact without overwhelming changes.

Divide and Conquer Your Protein Sources

When managing macros becomes challenging, Cori suggests a clever strategy: combine different protein sources. "Love steak but finding it's killing your macros? Try a surf and turf dish," she advises. By pairing a higher-fat protein with a leaner option, you can enjoy your favorites while meeting your goals. This approach prevents the monotony of eating large portions of a single protein source.

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

Make Your Meals Work Smarter, Not Harder

Stop force-feeding yourself protein, Cori emphasizes. Instead, incorporate protein strategically into different dishes. "Soups, smoothies, oatmeal parfaits, casseroles, and omelets make this task easier," she explains. Try using bone broth as a soup base, blend Greek yogurt with protein powder in smoothies, or add cottage cheese to casseroles for an extra protein boost without feeling overwhelmed.

Embrace Non-Traditional Protein Sources

"We often only focus on complete protein sources," Cori notes, "but there are amino acids in many foods we eat that can really add up." Simple swaps like choosing buckwheat noodles over regular pasta or adding nutritional yeast (what Cori calls "protein sprinkles") to your dishes can significantly increase your protein intake while improving nutritional variety.

Make Protein Delicious, Not Boring

"It's almost like we get this attitude of, well, it's a diet, it's not supposed to be enjoyable," Cori observes. This mindset prevents lasting habits. Instead, experiment with seasonings, spices, and smart sauce choices. Try using soy sauce, tamari, or Greek yogurt-based dressings to add flavor without excessive calories. These additions can transform your protein-rich meals from bland to crave-worthy.

Smart Snacking Strategies

Rather than forcing protein into unsuitable combinations, Cori recommends thoughtful pairing. "Consider it on the side to your usual snack or treat," she suggests. Pair jerky with crackers or add natural deli meat to your apple and peanut butter plate. These combinations make protein integration feel natural and enjoyable.

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

The Power of Protein-Rich Combinations

Creating protein-rich combinations doesn't have to be complicated. "By diversifying your ingredients, it can make for tasty meals that don't make you feel like you're force-feeding yourself protein," Cori explains. Try combining eggs with ground turkey in omelets, or mixing different protein sources in your smoothies for variety and satisfaction.

Hidden Protein Opportunities

Look for unexpected ways to boost protein content. As Cori suggests, swap traditional pasta for edamame or lentil variations, use nutritional yeast as a seasoning, or incorporate cottage cheese into your usual dishes. These small changes can add significant protein without dramatic alterations to your favorite meals.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Sustainable Success Strategies

"Building lasting habit changes means developing a good relationship with our food," Cori emphasizes. Focus on creating meals you genuinely enjoy rather than forcing yourself to eat bland, uninspiring dishes. This approach ensures long-term success in meeting your protein goals while maintaining a healthy relationship with food.

Your Action Plan[

Remember Cori's core message: "Increasing your protein doesn't have to mean destroying dishes and snacks you love." Start with small portion increases, experiment with combinations, embrace variety, and focus on making your protein-rich meals delicious. These sustainable changes will help you hit your macro goals while actually enjoying your food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/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.


Most of us struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

The Morning Movement Trick

"I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.

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

The After-Dinner Fat-Burning Secret

The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

How to Make Evening Walks a Habit

Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

The Workout Enhancement Method

Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."

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

Maximizing Gym Results

Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

The Stealth Steps Strategy

On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

Dealing with Weather Challenges

Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

The Sustainable Sweet Spot

The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

Planning for Success

Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

The Visible Results

After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Mental Transformation

The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

Making It Work Long-Term

"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.