15-Min Lower Back Pain Relief Exercises | Pilates in Pajamas
Struggling with lower back pain or morning stiffness? This 13-minute Pilates routine is designed to help you relieve tension, reduce pain, and feel more mobile — all from the comfort of home. This class is part of my Pilates in Pajamas series — perfect for anyone waking up sore, dealing with chronic back pain, or feeling tight after sitting too long. 💪 What You’ll Learn: Easy low back pain exercises for beginners Gentle Pilates stretches to relieve stiffness Core movements to support and protect your spine Daily routine to improve flexibility, mobility, and posture No equipment needed. Just you, your mat, and 14 minutes to a happier, healthier back. 👀 Ideal For: Morning back pain Chronic or occasional low back tightness Desk workers, moms, beginners, and anyone with a stiff spine Postpartum recovery and safe movement 📌Timestamps:: 00:00 Introduction 01:25 Warm-Up Exercises 03:10 Strengthening Core Exercises 04:10 Low Back Mobility Exercises 06:50 Back Extension Exercises 10:08 Core Strengthening Exercises 11:30 Shoulder Bridge 13:30 Side Bending with Spine Rotation/ Cool Off Exercises 🎥 Watch Next: From Stiff Back to Happy Back in 3 Minutes • FROM STIFF BACK TO HAPPY BACK IN 3 MINUTES... Movement Therapy for Back Pain Relief (Prof. Bono Interview) • LOW BACK PAIN RELIEF Expert Shares Top Mov... 🔗 Stay Connected: 🌐 Website: https://www.betkabacktomovement.com 📸 Instagram: / backpain.betkabacktomovement 📘 Facebook: https://www.facebook.com/profile.php?... 📌 Keywords lower back pain relief, morning back pain, lower back pain exercises, Pilates for back pain, back pain routine, at-home Pilates, back pain relief workout, daily mobility routine, gentle back stretches, Pilates in pajamas, spine health, core strengthening, back pain recovery, pilates at home, morning stiffness relief ⚠️ Disclaimer: Always consult your healthcare provider before starting any new exercise program. By participating in this video, you agree that Betka Back to Movement is not liable for any injury or loss related to this routine.
