At Home Workout For Back Pain | Level 2

model kneeling by kettlebell

Improving movement and safely building strength is the best thing you can do to limit impact on your spine and solve back pain. Our Level 2 workout for back pain uses the same movements and trains the same muscles as level 1 – with slight variations that will get you stronger – WITHOUT stressing your joints.

In this Level 2 workout for back pain we will continue to strengthen your glutes, legs, and core as well as improve important movement patterns to limit the impact that goes through your spine. Remember, to strengthen without stressing your joints it’s important to have a strong foundation to build on. If you haven’t already, I wouuld strongly recomend starting with our Level 1 Workout.

Level 1 Workout For Back Pain

Equipment Needed

Our workouts are designed to be performed with minimal equipment. With that being said, resistance is required to build strength so some bands and weights are necessary. Before beginning your workout be sure to have all equipment available.

  • Yoga Block or ball (something to squeeze between legs)
  • Resistance Band (25-30 lbs)
  • 8″ Mini Band (Green or Blue)
  • Medium Dumbbell of Kettlebell

Warm Up

Every workout for back pain needs to start with a proper warm up. These gentle movements help you ease any soreness/stiffness in your joints and prepare you body for the movements. Grab a timer and perform each movement for 1 minute (each side if applicable).

The Cat/Cow

A gentle flexion/extension movement of your spine to ease stiffness. Add in any side to side movement or stretched that feel good to you.

Side Lying Twist

A pain free movement and gentle stretch to help ease any joint stiffness and get your body ready for the workout.

Bi-Phasic Hip Flexor Stretch

Improve hip mobility and stretch your hip flexores to take pressure off your lower back.

Side Lunge Hip Mobilization

Loosen your hips and improve mobility to prepare yoru body for the strength and movement exercises that follow.

Strength Exercises

This workout for  back pain is designed to strengthen your glutes, core, and legs to take pressure off your spine.  Use your timer and perform each exercise for 1 minute. Performing slow and maintaining control is more important than number of reps.

The Glute Bridge Squeeze

Adding an inward squeeze to the glute bridge helps develop even more tension in our hips and legs to take pressure off the lower back.


Monster Walk

Building strong glutes is paramount for overcoming back pain. The Monster Walk is a more functional way to build strength in your glute med.

The Running Man

A challenging balance, control, and coordination exercise. If you lose balance or fall out of position simply return to the starting point and repeat.

The Suitcase March

The functional core strenthening exercise will help improve any side to side imbalances that may be causing your back pain. A medium to heavy weight is preferred to get the most out of this movement.

Full Body Movement Patterning

When it comes to solving back pain, how you move is just important as how much you move. Improving movement quality limits impact on your joints as you move through the day. These foundational movement patterns also build full body strength and health in this workout for back pain.

The Banded Hip Hinge

Add resistance to your hip hinge movement to engage your hamstring and glutes. This is one of my favorite exercises to learn, understand, and practice the hip hinge movement.

The Tempo Squat

Further ingrain your squat patterning by slowing down the movement. Start with a 3 second ‘descend’ into the squat, followed by a 2 second hold at the bottom, and then return to starting position.

The Split Squat

The split squat allows you to practice your lunge patterning without worrking about keeping yoru balance and control. Starting with two feet on the ground allows you to safely build strength in the lunge movement.


This workout for back pain is meant to be performed in a circuit. After you’ve completed the first round, start back with your glute bridge squeeze and perform series again (don’t do warm up twice). Workout should take 25-30 minutes to complete.

Need extra motivation? Follow along with Dr. Baird as he performs our Level 2 Workout For Back Pain 

Looking for something a bit more challenging? Be sure to check out our Level 2, 3, and 4 Workouts for Back Pain.

Level 3 | Level 4

Limited By Back Pain? Start Your Recovery With Our Free Guide 

How To Solve Lower Back Pain In 12 Easy Steps

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