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Six Low Impact Moves to Help Strengthen the Lower Back

Being in quarantine or following "stay-at-home" orders has been a challenge to keep our bodies mobile. Even with a 30 minute workout session, it's easy to forget to regularly get up from our seats the rest of the day. I usually recommend that we stand up every 40 minutes, or so, and walk around with proper posture and core engagement, for 5 to10 minutes to prevent the muscles and joints from getting tense or locking up.

For many, sitting and standing for prolonged periods of time can cause some grief for the lower back, as well. Regular mobility and flexibility workouts is key to help mitigate muscular pain and soreness.

Try some or all of these low back and core drills in your next workout session. Better yet, include these movements as part of your active recovery day.

  • Side Lying T-Stretch with Foam Roller* (per side)

  • Modified Pendulum (Alternating)

  • Hip Thrusters

  • Half Back Bends

  • Figure-4 Stretch (per side)

  • Child’s Pose

*If you don't have a foam roller, you can use another form of elevation like a yoga block or

simply, the bottom leg mirroring the top leg, as illustrated below.

Perform each move for 30-60 seconds, per side where required, and get in 2-3 rounds. If you're pressed for time, 1 round will suffice.

The key to an effective mobility workout is to take your time. Don't rush through them. Go through each movement with grace.

Watch the full demo here.



Please consult with a physician before starting any exercise routine. You understand that participating in physical exercise under which could put you at risk for injury. You hereby state that you voluntarily participate in these activities and assume all risks of injury that may result from these activities. In agreeing to participate in exercise programming, in-person or online, you accept all responsibility and waive any legal recourse against Coach Josef, Coach Suzanne, and CLG Fitness from any and all claims resulting from personal injuries, illness, death, damages, loss, or expenses sustained from participating in such programs.

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