Pilates for Back & Hip Stiffness | 20-Minute Full Body Foam Roller Workout
Relieve back and hip stiffness while improving mobility and strengthening your entire body in just 20 minutes.
This gentle full-body Pilates workout uses a foam roller to release tight muscles and improve joint mobility while challenging core strength and stability through a variety of Pilates exercises. It's an ideal choice if you've been sitting too long at a desk or while traveling. Modifications are offered throughout so you can choose the variation that works best for your body.
Want to learn more about why your hips or psoas may feel tight — and when stretching or strengthening may help? Read: The Psoas: What It Is, What It Does & What “Tight” Really Means
LENGTH:
20 Minutes
LEVEL:
Intermediate
EQUIPMENT:
Foam Roller
Workout Focus
Core strength & stability
Spine mobility
Full body stretch
Posture
Designed with Osteoporosis precautions
Benefits
Relieve back stiffness
Improve hip strength & mobility
Relieve stiffness after sitting
Shake off morning stiffness
IMPORTANT SAFETY NOTE:
This workout is intended for general fitness and educational purposes and is not individualized instruction. Physical exercise involves an inherent risk of injury. Please work within your own abilities and stop if you experience pain, dizziness, unusual shortness of breath or feel unwell. If you have an injury, medical condition or other concern about whether exercise is appropriate for you, consult a qualified healthcare professional before participating.
See the full Exercise Disclaimer in our Terms of Service.
Keep Moving
Continue your practice with a few workouts that support similar goals.
Pilates for Back Care
45 min ● Beginner ● Foam Roller
Pilates for Spinal Mobility
20 min ● Beginner ● Magic Circle
Stretches for Neck & Upper Back
10 min ● All Levels ● Foam Roller
Explore More Workouts by Goal
Whether you're looking to relieve pain and stiffness, improve posture, build strength, or move with greater confidence, explore workouts organized around the goals that matter most to you.
Relieve Pain & Stiffness
Ease tension, aches
& stiffness
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Improve Mobility
Increase flexibility & joint mobility
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Improve Posture
Stand taller with
better alignment
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Build Strength & Stability
Build functional, full-body strength
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Improve Balance
Enhance balance & coordination
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