What muscles does this back pain workout target?

Anti-rotation muscles. Internal and external obliques, transversus abdominis, quadratus lumborum. Plank shoulder taps and ipsilateral dead bug train the core to resist rotation — which is a completely different skill from generating movement. The bird dog with lateral pull challenges anti-lateral flexion. The modified side plank with leg raises fires up the gluteus medius at high intensity — a meta-analysis of therapeutic exercises confirmed it's one of the top core strengthening exercises for lateral hip stability. Together, these create a stability program that works in all planes.

What equipment do I need for this workout?

A mat for the floor work — pelvic tilts, plank shoulder taps, bird dog, side plank, dead bug. A thick towel or carpet is fine instead. The standing warm-up and seated thoracic twist need nothing.

Is this workout suitable for beginners?

Yes, but I'll be honest — it's the most challenging of the first four Back Health workouts. The anti-rotation demand is real. Plank shoulder taps can go to knees, bird dog can lose the lateral pull, the side plank stays in modified position. Every exercise has a regression that maintains the training intent without overwhelming you. If you're new to back exercises, I'd suggest working through Workouts 1-3 first. Your core will be ready for this by then.

How long is this workout?

25 minutes with 8 exercises. Fewer exercises than the other Back Health sessions, but more time on each one. Anti-rotation work needs precision, not speed. You can't rush a plank shoulder tap and get the benefit. The ACSM recommends 20-30 minute neuromotor sessions 2-3 times per week — this fits comfortably.

Are there modifications available for this workout?

For everything. Plank shoulder taps: knees down or full high plank on toes. Bird dog: drop the lateral pull and do standard opposite arm-leg. Side plank: bottom knee stays bent. Ipsilateral dead bug: keep limbs closer to the body, smaller range of motion — I cue each modification live. The right version is the one where your pelvis stays still.

Is this workout safe for people with back pain?

Anti-rotation exercises are among the best exercises for lower back pain — and among the safest. A 2024 meta-analysis of stabilization exercises found they significantly reduce pain and disability compared to general exercise. The whole point of anti-rotation is that the spine doesn't move — the core holds it steady while limbs create challenge around it — I cue pelvic tilt, spine length, and anti-rotation awareness throughout. One caveat: if you have acute disc issues, go easy on the seated thoracic twist. Reduce the range and see how it feels.

What is the best ab workout for lower back pain?

This one, genuinely. Anti-rotation core exercises — plank shoulder taps, ipsilateral dead bug — train the deep core without spinal flexion. No crunches, no sit-ups, no loaded forward bending. EMG data shows plank shoulder taps increase oblique activation by 20-30% over a static plank because of the anti-rotation demand. Stuart McGill's research demonstrates that exercises resisting movement (anti-rotation, anti-extension, anti-lateral flexion) build the endurance that protects the spine during daily life. This workout hits all three anti-movement patterns. That's the best ab workout for lower back pain, by the research and by my experience.

How do exercises for lower back pain at home compare to gym exercises?

The research is clear: home-based core stability programs are equally effective as supervised gym programs for chronic lower back pain. Consistency matters more than equipment. These lower back bodyweight exercises — plank shoulder taps, bird dog, side plank, dead bug — create instability that forces your deep stabilizers to work at high intensity without a single piece of equipment — I've trained women on gym cable machines and on their living room floor. The floor work, done consistently, wins every time. The exercises for lower back pain at home in this workout challenge the core as effectively as anything in a gym.

Why does this workout include thoracic mobility along with core strengthening?

Because a stiff upper back creates a hurting lower back. The seated thoracic twist is here for a reason: restricted thoracic rotation forces the lumbar spine to compensate. And the lumbar spine? It's built for about 5 degrees of rotation. Force it to do 15, and it protests loudly — often showing up as pain in lower back and right side of hip from the asymmetric strain. Research on thoracic mobility exercises shows that improving upper back rotation directly reduces compensatory lumbar strain. So we mobilize the thoracic spine first (seated twist), then train the core to resist lumbar rotation (plank taps, dead bug). Address the mobility deficit AND the stability deficit. That's the strategy.

25 Min Back & Shoulder Workout For Pain

Exercise Breakdown

8 exercises in Workout 4

Warm-up1 exercise

2m 30s

0:30

Roll-up and Roll-down with Back Extension

“Stacking our vertebrae one at a time, the shoulders, then the head is the last thing to lift.”

spinelower backshoulderschesthamstrings

low

Strength3 exercises

8m 30s

9:10

Plank Shoulder Taps

“As you put your hand back down on the floor, transfer the weight into that hand.”

coreshouldersarmsupper back

medium

12:10

Bird Dog with Lateral Pull

“Keeping the pelvis tilted, the spine long, and really pushing into the other hand.”

coregluteslower backshoulderships

medium

15:10

Modified Side Plank with Leg Raises

“By moving the limb, we're creating instability in the pelvis.”

coreouter thighshipsshoulders

medium

Flexibility1 exercise

2m 50s

6:10

Seated Thoracic Twist

“Try and keep the elbows nice and elevated.”

upper backspinecore

low

Cool-down1 exercise

2m 49s

21:10

Cool-down: Knee Hugs and Figure Four Stretch

“Draw some circles with the knees... giving that lower back a little massage.”

gluteshipslower backhamstrings

low

pilates2 exercises

5m 40s

3:10

Pelvic Tilts with Arm Press

“Push our arms down into the floor at the same time to activate the whole core.”

corelower backshoulderspelvic floor

low

18:10

Ipsilateral Dead Bug

“Use those anti-rotational deep core muscles to keep you in the center.”

corehip flexorsshoulders

medium

Muscles Targeted

Primary

shoulderscorelower back

Secondary

hipsspinehamstrings

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

You can substitute with:

thick towelcarpet

Available Modifications

Take hold of one wrist instead of interlacing fingers
Modified with the knees down on the floor
Full high plank on toes
Lift the top leg and hold it there
Place fingertips in front of you for balance
Reduce range of motion in the shoulder if mobility is limited

Coaching Highlights from Linda Chambers

“Stacking our vertebrae one at a time, the shoulders, then the head is the last thing to lift. Most people lead with the head — chin jutting forward, neck doing all the work — I want the opposite. Let the spine build from the bottom up. The head just goes along for the ride.”
Form

“Rotations are very important... it's something we do not do and we need to do a lot more of. The seated thoracic twist isn't filler — it's specifically placed before the anti-rotation work so your thoracic spine can actually move. If the upper back is locked, the lower back will try to rotate instead. That's how people get hurt.”
Safety

“Use those anti-rotational deep core muscles to keep you in the center — the pelvis should not move. This is the test. During ipsilateral dead bug, same-side arm and leg extend together, which creates a massive rotational pull. Your job is to resist it. If the pelvis rocks, reduce the range. The exercise is the resistance, not the movement.”
Form

“Modified with the knees down on the floor for plank shoulder taps, or full high plank on toes for more challenge. The knee version isn't the easy version — it's the smart version when your anti-rotation control isn't there yet. Hips rocking side to side on toes means you're training compensation, not stability.”
Modification

Health Benefits

Women whose daily life is full of asymmetric movement — carrying a toddler on one hip, crossing the same leg every time, sleeping curled to the same side. Plank shoulder taps, bird dog with lateral pull, and ipsilateral dead bug all challenge the core to resist rotation, which is exactly the strength you need to stop compensating with your lower back. If you sit at a desk and your thoracic spine has forgotten how to twist, the seated thoracic twist is in here specifically for you. This workout is also a natural progression from Workouts 1-3 — the stability demands step up, but the form cues keep you safe.

body pain

90% relevant

Improved range of motion and joint lubrication; Enhanced body awareness and proprioception to identify and correct movement patterns; Strengthening of stabilizing muscles (e.g., core, glutes) to support painful areas; Reduction of muscle tension and fascial restrictions; Parasympathetic nervous system activation for pain modulation and stress reduction

administrative post

90% relevant

posture correction; spinal decompression; muscle activation (deep core); stress reduction; improved circulation

chronic pain

60% relevant

pain gate modulation; endorphin release; joint mobility improvement; muscle tension release

workplace safety

60% relevant

improving postural alignment to reduce strain from repetitive tasks or prolonged sitting; enhancing body awareness to identify and correct ergonomic inefficiencies; increasing flexibility and range of motion to prevent musculoskeletal injuries; strengthening core and stabilizing muscles to support the spine and joints; reducing muscle tension and stress accumulation from workplace demands

nerve tingling

60% relevant

Nerve gliding and flossing to improve nerve mobility and reduce compression; Gentle stretching to release muscle tension that may impinge nerves; Improved posture and body mechanics to alleviate nerve impingement; Core and pelvic floor strengthening (Pilates) to support spinal health and reduce nerve pressure; Mindful movement (Yoga) to reduce pain perception and promote relaxation

Relevant For

back painbalancecore strengthflexibilityhip painposturesciaticaspine

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Linda Chambers

Back Pain Trainer

From: Back Health

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

Available Modifications

Coaching Highlights from Linda Chambers

Health Benefits

body pain

administrative post

chronic pain

workplace safety

nerve tingling

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from Back Health

More with Linda Chambers

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About the Trainer

Linda Chambers