Sitting at a desk all day. An extra-hard workout. Sleeping the wrong way. There are plenty of things we do every day that can cause back pain and soreness. Working out might seem like that last thing you should do, but this quick, low-impact workout can help alleviate the pain.

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You'll perform 5 low-impact exercises that will stretch and strengthen the muscles in your back while lengthening the mucles along your front body. This will not only ease your back pain, but it will also strengthen your back and core muscles to help prevent future injuries. Plus, it's only 20 minutes. Enough said. Do this first thing in the morning when you wake up, when you're sore, or as a supplement to your usual cardio routine.

All you need is an open space and a mat to get started. Then press play.

To recap, you'll need an exercise mat. Hold each exercise for 30 seconds and repeat the circuit 3 times.

-Warm Up-

Workout:
Squat Spinal Length
Back Extension
Back Extension With Locked Heels
T
Plank
-Repeat-

-Cool Down-

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

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