Lower body pull moves shown to aid back pain relief

A pull focused routine aims to strengthen the lower body and support posture.

Expert instructor highlights lower body pull moves for back pain relief

Pilates instructor Gemma Folkard explains that workouts can be split into push and pull sessions even for the legs. She says pull moves work the muscles that bend joints and can help posture and reduce back pain from long periods of sitting. She notes that hip flexors often become tight from inactivity and that pulling exercises can improve hip and spine function.

The routine described uses a resistance band or body weight. It features three moves: supine leg pulls, shoulder bridge leg pulls, and standing leg pulls. Instructions describe lying on the back with a band around the feet and moving the legs, then bridging while pulling one leg toward the body, and performing standing pulls with the band for added resistance. The aim is to strengthen the posterior chain and improve knee stability without heavy equipment.

The piece reflects a broader trend toward practical, low equipment workouts that blend Pilates style movements with strength work. Focusing on the posterior chain and hip flexors addresses a common source of back and knee pain in people who sit a lot. Relying on a single expert provides clear guidance but leaves questions about how well these moves work for different bodies without broader evidence. Still, the practical, home friendly approach fits busy readers looking for simple routines that can be done with minimal gear.

Highlights

Small routines can reshape daily life.