Bad Back Workout - Boot Camp Routine


I had give you a bad back workout since I helped our bad knee frugal exercisers with a bad knee boot camp workout. This is a boot camp routine that is for intermediate and advanced level clients with back problems. Enjoy and if you have any problems with it, let me know and I will tweak it for you.

To get a firm ball that won't burst go to Spri Products and search for stability balls. Add jumping jack arms if you have good balance on the stability ball

If the squatting bothers your back, don't bend your knees as much
or squat with the stability ball.

Choose which level your lower back can handle

Do not bend over and touch your elbow to your knee if it bothers your back.

Please feel free to share this workout with friends or loved ones and stay tuned for the bad shoulder boot-camp workout.

Equipment need for this workout:


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  2. These are some great exercises, pinning to my fitness board. I'm always on the look out for new exercises, and never heard of jumping jacks with the stability ball. I have had problems with my lower back for years. When I started doing planks, the issue went away. Followed you here from Workout Wednesdays.

  3. I love this combination of exercises Sheila, gentle on the back while being effective and also building core strength!

  4. I have a friend who has had count them 4 back surgeries so I will definitely share this with HIM!!!!!

  5. I do push ups on my counters when I cook :) It helps my back to not get stiff if I am cooking and baking for hours. I love all your workouts, you always put such great thought into your posts. My husband needs to read this since he has had horrible back issues since he was in a car accident 5 years ago.

  6. Good post! I have problems with my back, this can be maybe something for me:)

  7. I have a bad back and also suffer from COPD but this looks like it would not be too hard for me , thank you :)


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