5-Minute Pilates for Lower Back Pain Relief & Prevention


This Move-For-Joy session is one of my favorites! You can do this multiple times a week (or even multiple times a day). It’s a great one to reconnect to your breath, take 5-minutes for yourself and relax. It is designed to strengthen your core, support your spine and help relieve and prevent acute lower back pain. Do this first thing in the morning to get out your sleep kinks. Do it at lunch to relax your back from lots of standing or desk sitting and do it before bed to help get out the stress of the day OR do it any time. :) It makes a great warm-up before another Move for Joy session or before a run or walk. All the time, any time, this will help you feel good!

For 5-minutes, skip the intro and go straight to the workout out.


Printable Workout

30 seconds per exercise, 5 second rest to transition between excercises

  • Breath with arch & press

  • 90 degree press

  • Toe-taps

  • Chasers

  • Bird dogs

  • Side plank with leg lift once each side

  • Pushups

  • Pilates back bow

  • Swimmers

Equipment You'll Need

  • Optional exercise mat


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!


Just finished your workout? Share it on social media.