Shed Pounds and Back Tension with These Fun Workouts

Shed Pounds and Back Tension with These Fun Workouts


Back pain can be a real drag. Sitting all day? Heavy lifting? Ugh! But don’t worry – you can ease your back pain, and have fun while you do it! This guide covers the range of exercises that are enjoyable, effective and safe for relieving back pain.

Gym classes, outdoor activities, all kinds of different approaches – there are lots of terrific methods for optimizing health and having a blast!

  • Gym classes
  • Outdoor activities
  • Different approaches

Core Workouts

Core workouts are superb for losing weight and relieving back strain. They focus on the muscles near abs, lower back, and hips. These muscles give stability to the body.

Let’s explore some entertaining and efficient core workouts that you can do at home:


Plank it up! Strengthen posture and core stability by coordinating upper body and abs. Get ready: Hands under shoulders, feet at hip-width apart. Engage legs and abs, keep hips level with shoulders. Imagine squeezing a coin between shoulder blades – this avoids lower back arching. Hold for 30 seconds to 4 minutes, depending on fitness level.

Mix it up! Try different variations:

  • Side plank: Place one foot on top of the other while bending over.
  • Reverse plank: Back facing up instead of down.

Major muscles get targetted in each move – posture and core get strengthened while preventing back pain.

Side Plank

Try the side plank – a popular workout that works your whole core! It’s a great way to get stronger and improve posture. To start, lie on one side with either a bent or straight arm for balance. Then, draw your bellybutton up towards your spine and hold it for 10-30 seconds. If you’re fit, you can modify it by raising and lowering yourself each time.

The side plank engages muscles like transverse abdominis (deep abdominal), external abdominal obliques (waistline), rectus abdominis (ab muscle), latissimus dorsi (side back) and erector spinae (lower back). Strengthening these can help reduce back pain and prevent injuries.

Core workouts are important for health. They build strength, burn fat, make you flexible, support your spine, boost mood and reduce cortisol. So if you want to burn some calories and tone up – the side plank is for you!


The bridge is a great exercise to strengthen your core. It can help improve posture, glutes, hamstrings, and back, reduce lower back tension, and improve balance. It’s suitable for beginners and advanced exercisers.

To do the bridge:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Put your arms at your sides with palms facing down onto the floor.
  3. Push firmly into your feet using your core muscles. Lift your hips as high as you can off the ground.
  4. Keep the position for two seconds. Then lower back down slowly, without bouncing off the floor.

For an advanced version, lift one foot off the ground once you reach the top of the bridge position. Lower yourself back down to work each side independently.


The Superman exercise is a great way to strengthen your lower back and improve posture. It can reduce back pain and help you burn calories! You can do it at home or in the gym.

To start, lie face down on a mat with arms outstretched further than your head. As you exhale, raise arms and legs off the floor, keeping them straight and feeling a contraction in your abs. Lower them as you inhale, and do 8-10 reps for 1-3 sets with a 30 second break between rounds. Breathe normally and keep tension even throughout your muscles. Proper form is key to avoid injury, so take a break if you’re feeling tired.

Building strength in core muscles helps when doing exercises like squats and deadlifts. It can also reduce muscle strain from activities like sitting or walking for long periods.

Bird Dog

Bird Dog is an awesome core exercise. It tones your midsection and strengthens your back. It’s great for better posture, relieving back tension, and losing weight.

To do the Bird Dog, get on all fours with arms and legs straight. Keep your spine long and don’t shift or rock. Now extend one arm and opposite leg. Bring them back, draw navel in and hold five seconds. Do this 10-12 times per side.

This exercise offers lots of benefits – improved posture, balance, injury prevention, and core strength. Practice it and you’ll be toned and strong with less back tension!

Cardio Workouts

Cardio workouts are a great way to shed pounds and calm those lower back aches. Plus, they’re a blast! Let’s take a look at the various cardio options and how they benefit your fitness. We’ll check out everything from high-intensity drills to low-impact activities. Ready? Let’s go!

Jumping Jacks

Jumping jacks are an easy, but powerful aerobic exercise. They help you slim down and strengthen your fitness. It works by quickly jumping your feet out and in, while raising and lowering your arms. This raises your heart rate, which leads to fat loss, and boosts your cardiovascular fitness.

To do them correctly: stand with your feet together and hands at your sides. Then, jump, spreading your legs to shoulder width, and bringing your arms up above your head. Do this in reverse to come back to the start. Each repetition should take 2 seconds; 1 second up, 1 second down.

To get the best results, try to do 50 jumping jacks in three sets twice a day!

High Knees

High knees are great for burning fat and lessening back tension. Stand with feet hip-width apart, arms bent, and hands on your head. Now, raise each knee up towards the chest as high as you can. Don’t forget to keep your body upright. You’ll feel it in your calves, hamstrings, and glutes.

For the best results, focus on speed. Repetitions should be quick with little pause. Tighten your core throughout the entire movement. Do 10-20 reps for 2-3 sets. This will maximize fat burning!


Burpees are a top-notch full-body workout. They help you lose weight and relieve back tension. To do a burpee, stand with feet hip-width apart. Squat and place hands on the floor in front. Kick back into push-up position and push up. To up the intensity, add a jump at the end of each rep. Busy people love burpees. It works multiple muscle groups and builds strength and endurance.

To get the most out of burpees, keep proper form. Feet stay firmly on the floor throughout the reps. Squat low and keep body tight and core engaged. Transition to the push-up with good form. No dipping too far or hyperextending through the shoulders or elbows. Finally, explosive jump. Drive from your heels and power off the ground. Reach full height with minimum knee bending.

Mountain Climbers

Mountain climbers are a full-body exercise. They involve running in place and can help you lose weight and build strength in your core, back, and legs.

  1. Step one foot forward, twist your torso to the side, and keep your neck neutral with your arms outstretched.
  2. Move each step slowly and switch feet for a fluid motion that resembles running up a mountain.
  3. Beginners should do 10 reps on each side in 30 seconds. Experienced exercisers can speed up and increase reps.

Mix it up with dynamic combinations like thrusts with each step or high knees. This will target more muscles and make it a higher intensity workout. Burn those extra calories with this fat-burning cardio exercise!

Squat Jumps

Squat jumps are a great full-body workout. They are an awesome way to build strong legs and lose fat without needing a gym. Start by standing with feet shoulder-width apart and hands behind your head. Push your hips back. Bend knees and lower into a squat, with thighs at a parallel level to the floor. Now jump up with both feet as high as you can. Quickly lower down into the squat again and repeat without pausing.

This low-impact exercise can improve body balance and posture. It strengthens leg muscles while burning calories due to its high intensity level. Incorporate it into your cardio routine. Do long reps or short bursts for the best performance:

  • Long reps
  • Short bursts

Strength Training

Lose weight and say goodbye to back tension! Strength training is a fun and efficient way to do it. There are various forms of strength training that can help you reach your desired outcomes. Let’s discover all of them and why they are helpful for health purposes:


Squats are an amazing muscular exercise. They work multiple muscle groups, such as quads, hamstrings, glutes and core. Squats also help improve flexibility and mobility in your hips, thighs, and core. Furthermore, they strengthen your body and help you have better posture.

To do a squat, find a flat surface or weight bench. Stand with your feet shoulder-width apart and your toes slightly outward at about 15 degrees. Cross your hands at your chest or put them on opposite shoulders. Retract your shoulder blades as if tucking them into pockets behind your back. Push up from the heel of each foot and lower yourself close enough to place both palms firmly on the ground in front of you. At this point, your knees and thighs should be at a 90-degree angle, parallel to the ground. Finally, slowly return to standing by pushing off from the same heel lead stance. Keep your head straight ahead throughout the motion to be safe. Don’t lock out your knees at the end of the motion.

Repeat 15-30 repetitions twice per day once you have the proper technique. You can use a light weight, like 10-20lbs, to focus on particular target muscle groups.


Push-ups are a great way to build upper body strength and endurance. They work your chest, shoulders, triceps, and core muscles. To make it tougher, try variations. Here are some of the most popular:

  • High Plank Push-Ups: In this variation, your arms are fully extended and your chest is slightly off the floor. Push up into an upward plank, then return to start position.
  • Wide Push-Ups: Place your hands wider than shoulder width apart on the floor. Start in high plank, then lower your body towards the floor, keeping elbows close to your body.
  • Single Arm Push-Ups: This exercise requires balance and stability. Do a one-handed push up with one arm extended above you while pushing off an elevated surface like a chair or bench.
  • Burpee Push-Up Combo: This exercise combines burpees and regular push ups. Do a burpee, then do a regular push up on the ground. Stand up and repeat.


Lunges are a great exercise for toning and strengthening your core, butt, hamstrings, and calves. Step one leg forward and lower the hips, until both legs form 90-degree angles at the knee. Rise back up with your legs in line with each other and switch sides. You can alternate directions and sides too.

When doing a lunge, keep your front knee above your toes and your weight evenly distributed. Don’t lock out the leg in the air; keep it slightly bent. Make sure you use proper form and brace your core muscles before each rep. This will help you avoid any ankle or knee injuries.

Bent-Over Rows

Bent-over rows are great for toning your back muscles and burning fat. Dumbbells are just as good as barbells and easier to manage.

Start with feet wide apart, knees bent, and torso parallel to the ground. Make sure your head is in neutral alignment, with your back straight and core braced.

Lift your hands up to shoulder blade height, keeping palms in contact with your rib cage. Tense your lats, biceps and shoulder muscles. Hold for 2 seconds before lowering them.

Do 3 sets of 15 reps for best results. Shed pounds and tone your back!

Shoulder Presses

Shoulder presses are key in any strength-training program. They target your shoulders and give you overall body strength. Choose a weight you’re comfortable with, either free weights or machines.

Before you start, be sure the area is free from furniture and other objects that can be knocked over. Warm up your muscles with 10 minutes of light aerobic exercise such as jogging, biking or swimming.

Use the right weight for you and lift it above your head. Lower it below your chin. Keep a slight bend in your elbows and feet on the floor. Shoulders should stay back and down. Move slowly for safety and speed. Do 3 sets of 15 reps per side, resting 1-2 minutes between sets.

In short, shoulder presses build strength and work your shoulder muscles, making them stronger and less likely to get sore.


Stretch it out! It’s an easy way to lose weight and ease tension. You’ll be more flexible, have better posture, and feel less tightness in your body. Plus, stretching is a great way to add some fun to your workout.

Here’s a few stretches for tension and weight loss:


The cat-cow stretch is a yoga classic. It can open your spine and sciatica, helping you shed pounds. To do it properly, get on all fours. Hands beneath shoulders, knees beneath hips.

Inhale deeply. Arch mid-back as chest stretches out. Exhale – drop belly towards mat. Go back and forth between these poses. Do several reps or hold each pose for 5 breaths. Loosen tight muscles, burn calories and relieve tension around spine. Get a good workout in!

Child’s Pose

Child’s Pose is a great stretch to promote healthy posture and flexibility in the spine, hips, and shoulders. You can do it in different ways – arms extended forward or behind you – and it helps to reduce back tension while stretching your core muscles.

To start, you can kneel on all fours or stand at the top of your mat. Then, lower your upper body down towards the floor. Extend your arms forward or out alongside you as you relax your back. Hold this pose for 10 breaths. Focus on engaging the core and keeping your neck long as if it is being pulled up towards the sky.

Child’s Pose aids recovery from physical exertion, by releasing lactic acid from deep muscles. It also stretches torso and abdomen muscles, which are usually neglected during traditional workouts. Therefore, it can be an important part of a weight loss program, providing flexibility, endurance, and increased efficiency when working out. This helps you burn fat more efficiently.

Seated Forward Fold

The seated forward fold is a great way to relax and relieve back and hip tension. It’s easy for beginners – no special equipment or stretching experience needed.

To start, sit with your legs in front of you. Cross them if you’re on a carpeted surface. Bend at the hips, keeping them grounded. Gently walk your hands forward over your legs until slight discomfort. Hold the pose for 30-45 seconds, then release.

This exercise can be modified and adjusted if needed. Props like pilates circles or a foam roller can add extra support. It strengthens the core, relieves lower back tension, and tones glutes with regular use.

Thread the Needle

Thread the Needle is an awesome stretch. It targets your pectorals, glutes, hands, and feet – from your toes to your fingers.

Sit on a yoga mat or carpeted floor. Bend your knees and put your feet on the ground. Place your right ankle across your left leg, above the knee. Move both arms through the arch your legs have created. Lean forward slightly. Feel the tug in your arms and the right side of your rib cage. Take some deep breaths. Stay in this position for up to five minutes. Then switch sides to balance the stretch.

Reclined Twist

Lie on your back and stretch your arms out at shoulder level, palms facing up. Bend both knees into the chest. Twist both knees to one side, keep the shoulders down and relax. Hold for 30 seconds. Untwist and repeat on the other side. For more of a challenge, add light hand weights when rotating sides.

This stretch a few times a day can reduce stress and increase flexibility of the back.


You can lose those extra pounds and reduce your back tension with enjoyable workouts. Eating healthy foods is a must to shed weight. These exercises will help you reach your goals quickly and effectively.

Include more physical activity in your life to avoid injuries and conditions due to excess weight and back tension. Use this guide to create a healthier lifestyle with fewer worries. With dedication and perseverance, you will gain the full benefits of these exercises for a successful journey to optimum health.

Frequently Asked Questions

1. How do these workouts help with shedding pounds?

These workouts are designed to be high-intensity and incorporate both cardiovascular and strength-training exercises, which are effective for burning calories and building muscle. Consistently performing these workouts can lead to weight loss and improved overall fitness.

2. Can people with back tension still do these workouts?

Yes, these workouts are specifically designed to avoid putting excessive strain on the back while still providing a challenging workout. Modifications can be made to exercises if needed to accommodate any individual physical limitations.

3. Do I need any equipment to do these workouts?

Many of these workouts use simple, bodyweight exercises that require no equipment. However, some workouts may incorporate basic equipment such as dumbbells or resistance bands. Any necessary equipment will be specified in the workout instructions.

4. How often should I do these workouts?

It is recommended to do these workouts 3-5 times per week for maximum results. However, it is important to listen to your body and adjust frequency as needed based on your fitness level and recovery time.

5. Are these workouts suitable for beginners?

Yes, many of these workouts can be modified to accommodate different fitness levels. Beginners can start with easier modifications and gradually work their way up to more challenging exercises as they become more comfortable and confident.

6. How long do these workouts typically last?

The duration of these workouts can vary but typically range from 30-60 minutes. However, the length of the workout can be adjusted based on individual schedules and fitness goals.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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