17-Minute Pilates Core for Back Pain Prevention


This Move-For-Joy session is a pilates based workout designed to stabilize your core & your spine helping to reduce & prevent lower back pain. You can do this as often as you’d like. Do the whole thing on longer days or the 1st half or 2nd half only on days you have less time. This is an especially good Move for Joy session if you sit a lot during the day. Put on some chill music, breathe and enjoy some you time while you strengthen your body. You can also do this as a warm-up or a cool down for any other Move for Joy session, runs etc…


Printable Workout

First Half (no equipment)

  • Inhale & arch, exhale & press (keep your glutes off)

  • Pilates toe taps

  • Press and hold

  • Pilates chasers

  • Side plank (10 sec hold, 10 side hip raises, 10 sec hold) /side

  • Pilates back bow

  • Swimmers


Second Half (optional long foam roller)

  • Find balance on roller

  • Toe taps on roller

  • 45 degree leg lengthen & tuck

  • 45 degree leg hold & balance with alternating arm lift

  • Chasers on roller

  • 15 hip lifts per side

  • 10 tricep pushups

  • Bird dogs


Equipment You'll Need

  • Exercise mat

  • Optional long foam roller


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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