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Gentle Floor Stretches for Chronic Back Pain Relief in 16 Minutes
SeniorShape Fitness•Processed: Mar 03, 2026
16-minute workout video. Yoga, Stretching, Floor Exercise. targeting Back, Core. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes gentle exercises aimed at relieving chronic back pain through various stretches and movements performed on the floor, focusing on spinal alignment and core engagement.
🏃 Guide
This video is designed for individuals suffering from chronic back pain, providing gentle floor stretches that promote relief and relaxation.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Pelvic Tuck
Lie on your back with knees bent, gently tuck your pelvis to press your lower back into the mat. You should feel your abdominal muscles engage. Ensure your hips remain on the floor.
2
Knee Hugs
Hug one knee into your chest while keeping the other foot flat on the mat. Feel the stretch in your lower back. Maintain a relaxed upper body.
3
Windshield Wipers
With knees bent and feet flat, drop your knees side to side slowly. You should feel a gentle stretch in your lower back and core.
4
Bridge Lift
Lift your hips off the floor one vertebra at a time, creating a straight line from knees to shoulders. Engage your glutes and core. Avoid arching your back excessively.
5
Cat-Cow Stretch
On hands and knees, alternate between arching your back (cat) and lowering your belly (cow). This should feel good along your spine.
6
Child's Pose
Sit back on your heels and stretch your arms forward. Relax into the stretch, feeling a release in your back.
Safety Notes
Avoid if you have severe spinal injuries or acute pain. Consult a healthcare provider if uncertain about performing these exercises.
Duration: 16m 21s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ Yoga Mat
Primary Focus
💪 Back💪 Core
Category
YogaStretchingFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#16 min#medium length#Yoga#Stretching#Floor Exercise#beginner#Yoga Mat#Back#Core#low