5-Minute Core Workout | For Back Pain-Relief

If you struggle with back pain, and your doctors given you the okay to workout, one of the best exercises you can do, is to work your core to increase core strength.

This safe, quick and effective core workout that you can do anytime, anywhere is a great self-care tool to help give you back pain relief you've been looking for.

Click on the YouTube video below to start your workout!


Props:  Grab a mat, towel or use a carpet space or rug to workout on.

Start by lying on your back on the floor with your knees bent.  Rest your arms down by your side. Place your feet and knees hip joint distance apart. That's about two fist width apart between your knees and feet.  Or place a yoga block between your knees, which is approximately two fist width apart for added support. 

Optional:  If you already have pain while lying on your back, place a folded hand towel or bath towel underneath the lower part of your back for support. 


Once you’re in a comfortable position, take a nice inhale through you nose and a open mouth exhale.  Repeat for 1 to 2 repetitions.  

Exercise #1  Bridge Roll Up

Step 1  Inhale to prepare.  Exhale tilt your pelvis towards your face and lift your pelvis off the floor and roll up one vertebrae.  Go up a little for the first roll up. Hold your hips up as you inhale. Exhale, slowly roll down one vertebrae at a time.  Repeat this exercise for 3 to 6 repetitions.

Exercise #2  Curl Up

Step 1  Engage your neutral or imprinted spine position by drawing your abdomen in toward your spine.  Note:  To find a imprinted spine, draw your abdomin towards your spine more than you would with a neutral pelivs.  Place your hands behind your head. Keep your elbows up in your peripheral vision.

Step 2  Inhale.  As you exhale, nod your chin and curl up.  Hold this position to make sure you feel your core working.   Inhale to prepare, exhale and curl up a little more. 

Step 3  Inhale, lower your upper body back down ¾ of the way.  Exhale, nod your chin and curl up, again. Repeat this curl up exercise for 6 to 10 repetitions.

Exercise #3  Criss Cross (one side at a time and upper body only)

Step 1  Inhale to prepare.  Exhale, curl up.

Step 2  Inhale again.  Exhale, rotate your upper body to the right.  Make sure to keep you hips down and use your core to make this action happen versus using your arms or neck musles.  

Step 3  Inhale lower back ¾ of the way back and exhale curl up and rotate your upper body to the right again towards your right knee.  Repeat for 6 to 10 repetitions. Then, repeat this exercise on the other side

Exercise #4  Pulses (while staying in a curled up position)

Step 1  Use your core while you pulse up for 6 to 10 repetitions.

Exercise #5  Hold Curl Up

Step 1  Hold curled up postion for 3 to 5 breathes. Then, release.  

Step 2  Inhale to prepare.  Exhale curl your head, neck and shoulders up using your core.  Inhale, lower your head, neck and shoulders back three quarters of the way back.  Repeat exercise. Do six to ten repetitions.

Note:  During and of these exercises If you feel any pain or strain in your back, decrease the range of motion or engage your core more.  If you still feel pain, stop.  


Stretch #1  Double Knees Into Chest Stretch

Step 1 Draw both of your knees into towards your chest.  Hold position for 2 to 3 slow breathes.


Place both feet onto the floor, turn onto one side and push yourself up to a comfortable seated position.  

You do it, great job!  Thank you for working out with me.  I look forward to seeing you next time! 

If you enjoyed today's 5-Minute Core Workout | For Back Pain Relief please like, subscribe and share this video by clicking here.  You can also copy and paste the link below to share.

5-Minute Core Workout | For Back Pain Relief

For more free workouts, please check out my 5-Minute Butt Workout | For Lower Back Pain-Relief and Pilates for Beginners | 5-Minute Lower Body Workout

Check out my 21-Day Full Body Pilates Challenge program, to receive a new 10 to 15-minute Pilates workout video for the next 21 days!  For more information, click here.

If you have questions or comments, please comment below.  

To an amazing, healthier you,

Ranada xo


Try this free 3 Day Pilates Challenge!

Just 15-minutes a day to a healthier you!



50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.