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140
Workout

Lower Back Without Tension

~10 min.
~120 kcal
⁉️ Comments

If your lower back aches by the end of the day and you need time to "warm up" in the morning, that's a signal: your stabilizing muscles are weakening and your fascia and ligaments are losing mobility. Lower back pain and stiffness rarely have a single cause — weak core muscles, shortened hip flexors, and limited thoracic rotation all play a role. This workout addresses several links in the chain at once.

The program combines flexibility and mobility exercises for the lumbar spine, strengthening of the deep back and gluteal muscles, and controlled rotational movements — precisely the ones most people are severely lacking. Functional suspension straps allow you to adjust the load by changing the angle of inclination, so every exercise is joint-friendly and performed without axial pressure on the spine.

  • Pay close attention to movement quality — range of motion matters more than speed.
  • Breathe steadily: exhale on the effort, inhale on the return.
  • If you experience acute lower back pain, consult a healthcare professional before starting.

This workout is suitable for those who lead a sedentary lifestyle, want to improve their posture, or restore mobility after a prolonged period of low activity. The difficulty level is intermediate: the exercises are accessible without specialized training, but will require focus and body control.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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