This gentle workout will save your life during those times you've tweaked your back.


A whopping 80 percent of people will likely experience a back problem at some point in their lives, according to a study published in Archives of Internal Medicine-and that is not something you want holding up your fitness goals. The good news is that there are top fitness and health experts out there who can help you live pain-free-so you can get back to daily activities, as well as squatting and burpeeing with the best of them. However, recovering from a back injury or dealing with back pain isn't as easy as snapping your fingers; it takes time and effort to correct your movement patterns and alleviate the pain in the long run.

That's where gentle exercise-like this 25-minute mobility and stretching video-comes in. Meet your instructor, Robyn Capobianco, a National Academy of Sports Medicine-certified corrective exercise specialist, certified yoga teacher, and neurophysiology researcher at the University of Colorado, Boulder. She'll lead you through a series of stretches and exercises that are perfect for when you've tweaked your back, but have started to be able to move again. It will help relieve pain, open your hips, and mobilize your joints so you can return to normal function.

You'll need: a chair or a couch, a set of yoga tune-up therapy balls, a yoga block, and a bolster or blanket.

Want more? Get the entire series of lower back health videos that will help you build strength and start living pain free with 3 Steps to Low Back Health, at-home classes by Robyn Capobianco on Grokker. Shape readers get 30 percent off with promo code SHAPE9, so you can start healing your back today.

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Comments (3)

January 17, 2019
Do you do a lot of repetitive work all day, either sitting OR standing? Then odds are, your back and spine are not getting the oxygen, blood, vitamins and minerals and nutrients it needs.They’re SLOWLY over time being starved.Trust me when I say pain is not the cause. It’s just a really obvious symptom. Pain is your back is screaming for help.The second thing that happens is as you get older you develop muscle imbalances. For instance, the hip flexors are too weak, while your thighs deal with bearing the load.Not good at all and...Next thing you know? Your back goes out of whack at the drop of a hat and lays you up for days. Your muscles wound tighter than a spring. Fortunately, there is a method that can unlock the back, restore balance and bring much needed relief: ==>
January 13, 2019
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August 24, 2018
This 16-Minute, 8-Movement Method Relieves Years of Upper and Lower Back Pain: