4x yoga exercises that help against back pain

Back pain is a common irritation, with the lucky bastards among us, who have an office job or simply have to sit all day at work or school. Going home with pain every time is pretty annoying. And although we would like to take a massage every day to solve this problem, it does not really fit into our budget. Fortunately, there are many ways to remedy the pain at home. With these yoga exercises against back pain, you will certainly succeed!


This well-known yoga pose is ideal for pain in your lower back. You can do it both in bed and on a yoga mat and it is the ideal way to unwind. I like to do this exercise myself before I go to bed; then I fall asleep wonderfully!

How it works:

Sit on your knees on a mat and stretch your arms in the air. Breathe in and move your hands as you exhale to the floor. Hold this for about 10 seconds and come up again.


Don’t worry, you don’t have to be super flexible for this exercise. However, it makes your back a lot more flexible. With this exercise you stretch your lower and upper back and your hamstrings. So you can say that this pose is ideal for stretching your body after a day of sitting still.

How it works:

Stand with your legs wide in a position that feels nice to you, your knees may be slightly bent. Then bend forward and place your forearms on the floor. Is this not possible? Then put your hands on the floor. Hold this for 10 seconds and go up.


This exercise can also easily be done in bed and is therefore the ideal stretch for bedtime. By moving your back up and down, you stretch your spine and your back becomes a little less stiff. Do this exercise a few times after a long working day and you will immediately feel less stressed.

How it works:

Sit down on hands and knees and fuly extend your arms. Let your head hang down and make your back convex. Then lift your head and move to a hollow back. Swap these postures a number of times for a nice stretch.


This is one of my favorite yoga exercises for a sore back. When I come home after a day at the office and notice that my back hurts, I often lie down in this position. After changing a few times, it soon feels better again.

How it works:

Lie on your right side with your legs to the same side and your feet together. Lay your right arm flat on the floor and turn your head towards your left shoulder. Move your left arm and part of your back to the left until you feel a good stretch. Hold this for a few seconds and move back. Repeat several times and then do the same on your other side.

Make a routine of these exercises and your back pain will be less in no time! Do you have permanent back pain and nothing helps anymore? Then it might be smart to talk to a physio. Hopefully these exercises will help you get into your bed without pain!

How can you really enjoy working out?

I think that there are two types of people: the ones who enjoy working out and the ones who work out, but only do it to get a fit body. But I also think that everyone can become person one. Want to know how to become that person who really enjoys working out? Then read on!


Working out to lose weight is a good motivation, but I don’t think you can maintain that mindset for a long time. Just try to think of the other benefits that working out gives you. Exercising can clear your head for a while, and that can be really relaxing! You can shift your focus from body to mind, so you can never feel disappointed again, if you take it easy at the gym. Try to change your goals into something you can achieve in a shorter time.


When you decide to start a healthy life, many people think immediately of going to the gym. But if you immerse yourself in different sports, you will soon find that you really don’t have to do fitness to lose weight. You can start boxing, football and many more sports! There will definitely be a sport that suits you.


I can’t train without my music playlist, so I always make sure that I update it once in a while. Try to vary with different music styles.  That way, you can find out the music style that gives you the most energy to train! One playlist simply works better for you than another.


No more black leggings and sportbras, but cheerful prints and bright colors! Treat yourself and find the most amazing sportoutfit to rock your next work out! Or treat yourself everytime you reach a goal with a new item. So you always have something to look forward to!

You too can get pleasure in sports, you just have to think a bit different! It’s not too bad, right? What do you do to make working out more fun? Let us know in the comments!

Lower body exercises with a resistance band

Looking for a new, challenging workout? A resistance band could help you with this! Instead of training only with body weights, make your workout a bit harder with a resistance band. To help you get started and see what you can all do with a resistance band, I’ve listed 4 lower body exercises that will put your legs and butt on fire.

Glute kick back

Here’s how to do it:

  1. Hold both ends of your resistance strap in your hands and place the center of the strap on your left foot sole. Keep your elbows and knees on the ground so your back is completely straight.
  2. Hold the strap tight, tuck in your belly and stretch your left leg backwards. Pull your knee back again but don’t touch the ground.
  3. Repeat. Do 3 rounds of 15-20 sets per leg.


Here’s how to do it:

  1. Tie a knot in your resistance band. Put your feet on the band at hip width and hold the knot in both hands.
  2. Bend your knees a little, lean forward with your upper body so your chest is almost paralel to the floor, but keep your back straight and tighten your abdominal muscles. You should feel a slight stretch in your hamstrings in this position.
  3. Keep your back straight while using your butt muscles to stand up straight again.
  4. Repeat these steps. Do a total of 20 sets.

Glute bridge

Here’s how to do it:

  1. Lie on your back with your knees bent, putting your feet at hip width on the ground. Place the strap over your pelvis, pushing the ends of the strap on the floor next to your hips.
  2. Tighten your abdominal muscles, squeeze your butt cheeks and quickly push your hips up towards a ‘bridge’ position.
  3. Hold this position for 1 second and get back to the starting position in 3 seconds.
  4. Repeat. Do a total of 20 sets.

Tip: You can make this exercise as hard as you want by making the resistance band tighter or looser around your pelvis.

Leg abduction

Here’s how to do it:

  1. Tie a knot in the resistance band and place the strap around the center of your feet. Lie on your back and push your legs up in the air, using your hips.
  2. Hold your arms on the side of your body and push your lower back into the mat. Open and close your legs. (Don’t close your legs beyond hip width.)
  3. Repeat these steps. Make 3 sets of 15 repetitions.

Do you ever workout with a resistance band? If so, what is your favorite workout? 

Are you enjoying some of these exercises without using any weights? Maybe you’ll love these rope jumping exercises as well! >

5 Simple exercises to test if you are Fit

You may be able to lift heavy weights, or run for 30 minutes without getting tired at all. You may be able to do burpees and arm commandos, but that doesn’t necessarily mean that you are in great shape. Of course the fact that you can do those exercises is great and definitely says a lot about your overall condition and strength. However there is a lot more to evaluate when it comes to your overall level of fitness.

F.Y.I These exercises were selected by Pete McCall, an exercise physiologist for the American Council on Exercise so he knows what he is talking about 😉

I would dare to say that I am a Fit Girl. My endurance is good and my strength has improved tremendously ever since I started going to the gym. I also have a lot of flexibility and elasticity in my body since I practiced gymnastics for some years. So yeah, I’m on the right track! Or so I thought. When I came across these exercises which Mr. McCall said are indicators of whether you are fit or not, I immediately had tried them all to see whether I was as fit as I thought. These exercises test your hip mobility, flexibility and lateral strength. If you’re strong and flexible in each of these areas, it will help to keep you away from injuries.

5 Simple exercises to test if you are Fit

Seated to standing

Perhaps the first thing that comes into your mind when you hear this is “oh that’s an easy exercise”, but actually there is a lot more to it than what you think. To test whether you can do it, go sit on the floor in Indian-style and from there try to stand up completely without using your hands at all. Also avoid placing them on the ground. Being able to do this is an indicator of your overall balance, coordination and strength. Doing this exercise engages your hips when you lift your body off of the floor, while your core muscles keep your spine stable. If you find yourself needing to use a hand, then this exercise should become a regular part of your warm-up or cool-down. Keep doing it until you are able to do this movement without using your hands multiple times in a row.

Side planks

Being able to hold a front plank for 50 seconds is great. However if you really want to test the overall state of your body you should do side planks. When you do a side plank, you test your lateral strength and hip stability, which is super important to protect your knees from injuries. To test it, start by lying on your right side and balancing on your right forearm and foot. Lift your hips off the ground, making sure you engage your obliques, and time how long you can comfortably hold this position.

You should be able to hold the position easily for about 30 to 45 seconds, if you can’t, then this is something you have to improve. It is super important that you test this on both sides of your body and see if you are able to hold the position for the same amount of time for both sides. If you can’t, then this might be an indicator of a muscle imbalance which puts you at a greater risk of developing an injury.

Overhead squat

An overhead squat is a squat with your arms raised over your head which tests your stability and mobility. When you do it, your ankles and hips are supposed to be mobile, your lumbar spine is supposed to be stable and your shoulders should have stability and mobility. In order to test if you can do this exercise correctly, stand in front of a mirror, lower into a squat while keeping your spine completely straight and your arms lifted over your head. You should be able to get your legs parallel to the ground as if you were sitting back in a chair.

If you can do this, good news, you are in great shape! But if your knees hurt, or you can’t keep your arms over your head or if it’s difficult to perform the movement of sinking down for more than 3 to 5 repetitions, then your overall mobility and flexibility need improvement.

To improve this, try to do the same movement but holding something overhead with your arms, like a broomstick. Holding something gives your arms something to focus on. Consequently your hips are able to sink a little lower.

Stabilized lunge

This exercise is great to test your range of motion. To do it, stand up straight, put yourself on a straight line with one foot about 2 feet (or 61 cm) in front of the other and lower into a lunge so your back knee comes towards the front ankle. Ideally, you should be able to do between 3 and 5 reps maintaining a perfectly tall spine with both sides of your body. However, most of us have a stronger side, meaning that the weaker side tends to force your body into a different range of motion. This is what makes you feel like you are losing your balance as you lower down. To correct this, you should try adding Bulgarian split squats to your routine a few times a week. This is a great alternative, because you use your hamstrings and adductors at the same time to extend and sink lower in front of the hip instead of using just your glutes to control the movement.


There is nothing better than performing a push up with proper form to test your overall total-body strength. You should be able to do a push-up raising your hips and shoulders at the same time and moving up and down in a straight line. If you notice that your butt sticks in the air or your hips stay on the ground while you rise your shoulders, that can be an indicator of weakness in your core and spine. To test yourself try to do 3 to 4 full-body push-ups and make sure your elbows are pointing back as if they were positioned at 4 or 8 on a clock.

Go ahead and do these exercises. Who knows, maybe you realize there are still some muscles you need to work which you didn’t know before!

SOURCE: Fitness Magazine