Back Friendly Workout

Back Friendly Workout

A Game Changing Lower Back Friendly Workout Routine

back friendly workout woman bird dog exercise

If you're among the multitude who grapple with back pain, the very notion of an abs workout might evoke more dread than enthusiasm. It's no surprise, given that the customary midsection exercises often wrapped up hastily at the end of our fitness sessions can be rushed, lackluster, and downright tedious. Coupled with weakened postural muscles — a delightful parting gift from prolonged desk sitting — the thought of engaging in an abs workout might seem less appealing by the minute. However, it's time to shift perspectives because, believe it or not, core strengthening exercises are precisely what your posture needs to alleviate back stress. The catch? It's all about modifying your approach with a back friendly workout.

We have a core routine for you that's not only forgiving on the lower back, but designed to reinforce your core strength without exacerbating back discomfort. This set of exercises focuses on core stabilization, prioritizing form, function, and control over the haste and carelessness often associated with traditional crunches. Incorporate this routine into your fitness regimen to fortify your core without putting undue strain on your back.

The Back Friendly Workout Guide

This workout requires a moderate-weight dumbbell and consists of a series of exercises each performed for 45 seconds, followed by a 15-second rest before proceeding to the next. For optimal results, complete three rounds of the following routine.

Half-Kneeling Chop and Lift

  • Starting Position – Kneel on your right knee, left leg in a half-kneeling stance.
  • Movement – Holding a dumbbell with both hands at your right hip, execute a chopping motion towards your left shoulder, maintaining a stable, squared torso.
  • Complete all reps before switching sides. Remember to avoid twisting and using momentum.

Side Plank

  • Starting Position – Lie on your side, right forearm on the mat, elbow under shoulder.
  • Movement – Lift into a side plank, extending the left arm upward. For modifications, drop the top foot or stack the knees.

Bird Dog

  • Starting Position – Begin on hands and knees with a tight core.
  • Movement – Extend your right arm forward and left leg backward, maintaining a neutral spine throughout.
  • Pause Briefly – then return to the starting position and repeat on the opposite side.


  • Starting Position – Lie on your back, arms extended towards the ceiling, knees bent and lifted.
  • Movement – Press your lower back gently into the mat while extending your right arm and left leg.
  • Return to the starting position and alternate sides.

back friendly workout woman forearm plank

Forearm Plank

  • Starting Position – Lie face down, elbows under shoulders.
  • Movement – Lift into a plank, pulling shoulders away from ears and bracing the core throughout.
  • Hold for at least 45 seconds.

Shoulder Tap

  • Starting Position – Start in a high plank, hands under shoulders.
  • Movement – Tap the left shoulder with the right hand, then place the hand back down and switch sides.
  • Ensure hand placement remains consistent and minimize hip movement.

Emphasizing Form and Function In A Back Friendly Workout

The beauty of this core routine lies in its emphasis on form and function over speed and volume. By concentrating on controlled movements and stabilization, you're not only working towards a stronger core but also supporting your back, reducing the risk of pain or injury. Remember, the key to a successful workout is mindfulness and precision, ensuring that each movement is performed with intent and care.

Incorporating this low-back friendly core routine into your workout regimen can significantly improve your core strength, posture, and overall well-being, all while keeping back discomfort at bay. So, embrace this transformative approach to core strengthening, and enjoy the benefits of a robust and supported spine.

Seek Medical Advice

We strongly advise that, if you're dealing with chronic pain or an injury of any kind, always seek the advice of your physician, trainer, or health care professional before embarking on a new workout regime. A little caution and care can help avoid aggravating an existing injury or causing a new one. It's always better to be safe than sorry.

Contact RX Fitness Equipment

RX Fitness Is Here To Help

Fitness Equipment - A Shopper's Guide

If you're one of millions who suffer from lower back pain and would like to discuss it with a professional before beginning a new fitness routine, RX Fitness Equipment in Thousand Oaks, Anaheim Hills, and Mission Viejo works with hundreds of personal trainers, coaches, and nutritionists. We would be happy to connect you with someone who can help. RX Fitness offers the best equipment from the top manufacturers to fit every fitness goal and budget, including high quality dumbbells. Stop by today for expert advice and friendly help in finding the equipment that is perfect for you. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

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