Goodbye Back Pain - A Pilates Workout | 15 min Healthy Back Pilates workout

Say goodbye to aches and discomfort with these simple exercises that can bring you relief in just 15 minutes! In this video, I'll show you the most effective exercises to target the muscles in your lower back, which can help reduce tension and alleviate pain. Follow along and start feeling better today!

Ready to heal your spine and feel free in your body?

This 15-minute Pilates flow is designed to mobilize and strengthen your spine — so you can release back tension, improve posture, and move with more ease and confidence.

No equipment needed, just your breath and your mat.

✨ WHAT YOU’LL GET:
✔ Spinal mobility to relieve stiffness
✔ Posture correction and core support
✔ Full-body awareness for daily alignment
✔ Low-impact, joint-friendly movement

💪 MODIFICATIONS:
Beginner: Move slower, take breaks
Advanced: Add ankle weights
Neck/Shoulders: Keep chin slightly tucked, reduce range

⚠️ DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you are performing them at your own risk. Irina Vassilyeva or Upgrade Pilates will not be responsible or liable for any injury or harm you sustain as a result of this workout video.