The home workout trend got huge due to the temporal closure of sports facilities earlier this year. Thanks to the vast array of home workout videos online and virtual fitness classes, you can easily work up a sweat without having to leave your home!

If you have been experiencing back tension but still want to get a workout in, then we have great news for you. We handpicked 5 workout ideas that are known to relieve lower back tension and tone up your muscles. Read on to learn about them.

1. Taichi

man doing taichi

Taichi is an excellent discipline to do at home. The benefits are extensive since it is a physical and mental discipline that incorporates knowledge of the martial arts, with meditation and breathing techniques.

When we practice Taichi, we learn to breathe slowly and deeply while making slow and precise movements. This is convenient if we want to do some exercise on days that the lower back feels sore.

You can do Taichi in small spaces and in the comfort of the house because the movements of this discipline do not need large spaces.

The technique of deep breaths together with the slow movements of Taichi reduces chronic pain and especially lower back pain.

Taichi is a discipline that promotes self-control and balance to reduce stress and anxiety. These exercises bring benefits without the need to force the body or move too much.

2. Yoga to alleviate the pain in the lower back

There are countless very simple Yoga postures, aimed at reducing and alleviating lower back pain. Yoga workouts aimed at this area are really a therapeutic practice for those who suffer from these pains.

Not to mention yoga can also be a fat-burning and body-toning workout when you combine various postures in a dynamic sequence!

Yoga helps to relax the body and the mind, to have a better posture, to stretch the muscles and the spine. You learn how to strike a balance between stress and rest. All this unquestionably causes the tension to be released both in the upper, middle and lower back.

It is also a workout that fights stress, anxiety and helps you get a better rest at night. What’s even better is that you don’t need to go to a fancy studio to have an effective Yoga session. All you really need is a mat.

If you want to relief back tension, it is important that you maintain the posture well and breathe deeply for 30 to 60 seconds in a row, as this will allow your spine to stretch well. Instead of Vinyasa Yoga which is a dynamic and quick flow, opt for Yin or restorative yoga which encourages slow movements and passive poses.

Some basic moves that aim to correct posture include downward facing dog, upward facing dog and triangle pose. If you are completely new to Yoga, you might want to have some Yoga blocks close by to ease into the poses.

3. Pilates

lady doing pilates

Doing Pilates helps to strengthen muscles since this workout focuses on working the whole body. What’s even better is that you don’t need to go to a Pilates studio to do Pilates. All you need is a yoga mat and some workout gear!

Back pain can be aggravated by our bad posture and other habits. Practicing Pilates regularly and observing good posture could prevent contractions that create pain.

Pilates is also focused on breathing, and this allows for muscle decompression and prevents pain in this area of ​​the back.

This practice is ideal for treating low back problems and also the techniques are very simple in this practice, which makes it easy for beginners.

4. Aerobics

Aerobics might be the go-to exercise if you do not enjoy running or high-intensity interval training (HIIT) but you still want to burn some fat. But did you know that regular aerobics workouts could also help release back tension?

By increasing the heart rate, it also increases the flow of blood and nutrients to the back, and this has a healing effect, reducing stiffness in the back and in the joints of this area that are causing pain. They also help to keep the spinal area in an optimal state by strengthening the muscles around it. Plus, it gets your heart pumping and your body sweating.

Rest assured that aerobics is completely apartment friendly as it does not involve any jumping. You could start with these aerobics-inspired resistance exercises to get your body working:

5. Nordic Walking

nordic walking

Surprisingly, the main area that we work during a walk or a jog is the back, and for this reason, Nordic walking is a widely recommended exercise to improve the back and reduce pain. It’s also a great way to get a cardio workout without stressing any part of your body.

In many cases, spinal problems are due to a lack of adequate mobility in the area. This style of walking is done with poles that help stretch muscles, such as the triceps and pecs, and in turn, set the adductor muscles in motion that improve posture.

You can do this exercise comfortably at home or outdoors. These small cervical mobility exercises help our back maintain a proper weight and proper posture. If you intend to try Nordic walking outdoors, make sure you wear a mask and proper shoes.


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I’ve been patient of Dr. Bryan since July 2015 and my quality of life because of the spine adjustment of Dr. Bryan been back into good condition. I highly recommend equilibrio Health for the good service and friendly stuff and most especially the treatment from Dr. Bryan.

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