SAFE Lower Back Pain Relief Exercises | 10 Min No Equipment Routine

💥 Lower Back Pain Relief Exercises | 10 Min No Equipment Routine | Safe Mobility Flow (No Forward Folds) Struggling with lower back pain or spasms? This 10-minute back pain relief workout is safe, gentle, and designed to help you recover — no flexion, no forward folds, and no equipment needed. This daily routine is perfect for beginners or anyone dealing with lower back tightness from lifting, sitting too long, or sudden tweaks. We’ll work through 10 restorative exercises, 45 seconds on, 15 seconds off, to gently activate your core, hips, and glutes while keeping your spine safe and supported. ✅ No spinal flexion ✅ Beginner-friendly ✅ Great for back spasms and stiffness ✅ Can be done every day ✅ Follows a 45s/15s interval format ► WORKOUT DETAILS: ⏱️ Duration: 10 minutes. 🏋️ Equipment: No Equipment (foam roller is optional only for 1 exercise) ⏱️ Intervals: ▸ 10 No Repeat Exercises ▸ Timer : 45 sec on / 15 Sec off. ► EXERCISES : 00:00 Intro 00:16 Cat-Cow 01:16 Quadruped Rock Backs 02:15 90/90 Hip Switches 03:15 Page Turners (R) 04:14 Page Turners (L) 05:14 Pelvic Tilts on Back 06:13 Glute Bridge 07:13 Bird Dog 08:13 Had intent of doing a Bretzel Stretch (R) (as noted in video) but ended up doing a supine spinal twist instead 09:12 Had intent of doing a Bretzel Stretch (L) (as noted in video) but ended up doing a supine spinal twist instead 09:57 Thank you! 📌 Save this video + subscribe so you can come back to it anytime! 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=UWKuiqFStYY&t=3s 🔸https://www.youtube.com/watch?v=yLT_6Sil3oM&t=258s #backpain #backpainrelief #mobility #mobilityflow #streching #magdalenakognetx #stretchingexercises --------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel ☕ Buy Me a Coffee: https://www.buymeacoffee.com/magdalenakognetx 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.