“My aching back” is heard around the world by a large majority of the population.


Assuming your workouts are designed with safety in mind and that you are performing the moves correctly, lower back pain is usually due to a weak core, tight hamstrings, and tight hip flexors.

Warming Up

My favorite moves to warm up and strengthen the core are Deadbugs and Bird Dogs.


To strengthen your core, be sure to do planks daily; Three to five sets holding as long as you can with good/tight form, and be sure to include basic crunches and bicycles a couple of days a week to your workouts. This will only add ten minutes to your workouts so should not take the place of anything you are already doing.

Tight Hamstrings

Tight Hamstrings inhibit the mobility of your back. Stretch your hamstrings by sitting on the floor with your legs apart and hold one leg for 1-20 seconds, 3 sets per leg.

Tight Hip Flexors

Tight Hip flexors pull on your back, and since they are the opposing muscles to the hamstrings, they too need a good stretching: Step forward (lunge) and hold position pushing your hip forward. Hold for 10-20 seconds, 3 sets per side.


In this blog post, we learned about the importance of warming up, strengthening your core, and stretching Hamstrings and Hip Flexors.  We also learned that two exercises to warm up and to strengthen the core are the Deadbugs and Bird Dogs exercise.

About CoffeyFit

We hope you have found this blog post helpful. Coffeyfit offers Core/Abs and Stretch sessions on DVD and streaming platforms. Go to coffeyfit.com to see more workouts. If you would like to learn more about fitness and our products to help you stay healthy, check out our shop or join our online discussions on Facebook and Instagram. We have tons of stuff you can download. Check out our downloads page for APPS, Documents and DVD Downloads.

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