Back exercises at home
Lots of sitting, carrying kids, little movement – your back starts complaining. Regular, gentle movement is considered one of the best habits for a fit back.
Not medical advice. With acute or radiating pain, numbness or loss of strength: don’t train, see a doctor. After a slipped disc, only with clearance.
10–15 minutes for your back
- Mobilise: cat-cow, hip circles, shoulder rolls
- Strengthen: glute bridge, forearm plank, bird dog
- Stretch: child’s pose, hip flexors, hamstrings
Better often and short
Ten minutes three to five times a week does more than one hour once.
BLOX · BLOX takes limitations like “back” into account: exercises that strain it get swapped out. Try it free
More guides
Getting back to training after a coldWhen can I exercise again after a cold? Rules of thumb for a gentle return – no catching up and no pressure.Full-body stretchingStretches for the whole body in 15 minutes: neck, chest, back, hips, legs – calm, no equipment, ideal in the evening.Coherent breathingCoherent breathing simply explained: about six calm breaths per minute, e.g. 4 seconds in, 6 out – as a short exercise to wind down and fall asleep.