Lower-back pain is miserable and all too common: roughly experience it at some point in their lives.听But widely accepted methods of coping with that discomfort, like avoiding exercise, might actually make things worse.

鈥淵our body is designed around short-term survival instincts, so when you have pain, you try to avoid it,鈥� says , a British Columbia鈥揵ased physical therapist,听trainer, and cofounder of听. It might seem logical to avoid exercise-related discomfort by eliminating certain movements altogether. But this can propel you into a cycle of inactivity, leading to weaker muscles and more soreness and pain over time, he explains. To break the cycle, you have to train, even if it hurts a little鈥攊t鈥檚 one of the best things you can do for the lower back.

If you鈥檝e sworn off deadlifts and bent-over rows, it鈥檚 time to get reacquainted. There are plenty of variations that can help you ease into these exercises听without aggravating your back. Below, Spinelli shares a weighted full-body routine听designed to build strength,听boost confidence, and help you progress听to other exercises over time.

Spinelli recommends doing this routine three times per week. Start with one set of each听of the following moves. As you get stronger and your听discomfort decreases, gradually increase the number of sets, capping it off at four. Shoot for six to twelve听reps in each set,听but choose your volume (and your weight) based on form: stop when you still have three to four good reps in the tank. As you get more comfortable with the exercises, you can experiment with stopping one or two reps short of failure.

The key to this workout is paying attention to your body. Try evaluating听your pain on a scale of one to ten, Spinelli recommends, and keep it below a three while you work out. If a certain exercise hurts, decrease听the range of motion, perform听fewer sets or reps, or reduce听the weight. If your pain worsens (to a level five or above), increases as you work through your reps, is heightened after your workout, or continues听after a 24-hour period, you should back off. If you鈥檙e rehabbing听an acute injury, check in with a physical therapist听before beginning this routine.

The Moves

Bird Dog

What it does: Gently builds control and strength听in the lower back by challenging听your trunk to resist rotation and arching at the lumbar听spine. Slowly moving your arms and legs between reps strengthens the glutes and rear shoulder muscles, which help lessen the load on your听lower back.

How to do it: Begin on all fours, with your hands directly under your shoulders and your knees under your hips. Brace your core, and lift your opposite arm and leg off the floor until they鈥檙e听straight and听level with your torso. Hold there briefly听(three to five seconds)听before returning your hand and knee to the floor. Repeat with the opposite arm and leg, keeping your hips and shoulders square. Maintain a neutral spine from the crown of your head to your tailbone; avoid sagging or arching your back. If this variation is too easy, do the move from a plank position.

Volume: One to four sets of six听to twelve听reps on听each side.

Deadbug

What it does: Strengthens the abdominals听with your pelvis tucked, which can help relieve lower-back stress.

How to do it: Lie on your back, with your knees bent and your feet flat on the floor. Press your lower back into the floor to fire up your abdominals. Then lift both knees until your shins are parallel to the floor. Extend both arms toward the ceiling. Keeping your lower back pressed into the floor, slowly lower one arm backward听and straighten the opposite leg. Only lower as听far as you can without allowing your lower back to lift听off the floor. Return to the starting position, making sure your knees don鈥檛听creep toward your chest. Repeat with the opposite arm and leg. If pressing your lower back into the floor is uncomfortable,听allow听a small arch, but keep it consistent throughout the move. Gradually work your way听down to the floor as听you get stronger.

Volume: One to four sets of six听to twelve听reps on听each side.

Romanian Deadlift

What it does: Builds strength in the glutes and hamstrings. This variation offers similar听benefits to other deadlift variations, but it鈥檚 gentler on the back because you鈥檙e not pulling the weight off the floor with every rep. Starting this听exercise from the top helps you build strength without stressing your听lower back听and will help you eventually progress to traditional deadlifts.

How to do it: Stand in an athletic stance, with your feet hip-width apart, holding two kettlebells or dumbbells听in front of your thighs, with your palms facing your body听and your arms straight. Choose your weight according to your rep scheme. Start lighter than you think you need,听and work your way up.听To get into the starting position, consider moving your weights to a bench first听and then lifting them into position听rather than lifting them directly from the floor. This will help protect your back.

Bend your knees slightly, sit back into your hips, and hinge forward at the waist to slowly lower the weights. Let them听skim against your thighs, and stop when you feel a slight pull in your hamstrings. Choose your depth based on what feels approachable for your body. Return to a standing position, and squeeze your glutes at the top. Repeat. You should feel your glutes and hamstrings light up during this move.

Volume: One to four sets of six听to twelve听reps.

Three-Point Dumbbell Row

What it does: Strengthens the back, shoulders, and arms.听This variation on the more traditional bent-over row puts听less stress on the lower back, Spinelli explains, by using three points of contact to provide more support. This allows you to better isolate your middle and upper back muscles without loading your lower back.

How to do it: Start in a three-point stance, with your right听knee and hand on a bench. Your right听hand should be positioned directly under your right听shoulder, and your right听knee directly under the right听hip. Your left听leg should be extended, with your foot flat on the floor. Grip a dumbbell or kettlebell听in your left听hand, with your left听arm fully extended toward the floor. (Choose your weight according to your rep scheme, as explained above.) Keeping your chin tucked and your back flat, pull the weight toward your rib cage, keeping your arm tight against your body. Then听lower the weight with control until your arm is fully extended. Keep your core engaged and your spine neutral throughout the entire movement. Repeat.

Volume: One to four sets of six听to twelve听reps on听each side.

Goblet Stationary Lunge

What it does: Builds strength through the legs鈥� major muscle groups. Many other lunge variations involve moving your feet between reps, which places stress on your听back as you stabilize through various positions. Plus, for people with lower-back pain, holding weight in front of your body tends to be more comfortable than holding it behind your body or on your shoulders (as in back squats).

How to do it: Begin standing with your feet hip-width apart, holding a kettlebell or dumbbells听against your chest with both hands in a听goblet position. Slowly take a big step back with one foot, and lower your back knee to just an inch or two off the floor. Your legs should both be at 90-degree angles.听Make sure your front knee is directly above and laterally in line with your front ankle. Allow your weight to be more heavily distributed on听your front leg. Then听drive through the midfoot of your front foot, and push yourself back up to standing, with both legs extended. Without moving your feet, bend your front knee to drop into your next rep.

Volume: One to four sets of six听to twelve听reps on听each side.

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Between the pandemic, wildfires, and听a presidential election cycle, collective stress levels are at an all-time high. Gentle听practices that give your nervous system a chance to reset are more important than ever.

Childlike movements such as听rocking, rolling, and crawling can help ease stress, explains Dani Almeyda, a personal trainer who teaches restorative movement to clients and trainers at the听 in North Carolina. The developmental movement patterns we learn听as babies help us build the strength and coordination to walk and run. Now听they can help disengage the sympathetic nervous system, commonly known as fight-or-flight mode, and bring the body into a parasympathetic state, or rest-and-digest mode, Almeyda explains.听They can also relieve tension, get your joints moving smoothly, and offer moderate strengthening.

This restorative routine from Almeyda and Tim Anderson, a personal trainer and cofounder of the Original Strength Institute, can be done anytime, anywhere. Run through it whenever you feel like you need to press reset: the first thing in the morning, after a workout, or during a midafternoon slump. Roll out a yoga mat or blanket, or find a carpeted area to comfortably rotate听through the exercises. Begin by focusing on your breath, and gradually cycle through the movements to wake up your muscles and joints without stressing your nervous system.

The Moves

Crocodile Breath

What it does:听Slow, deep breaths lower your heart rate and blood pressure and deliver more oxygen throughout the body, all of which help听听into a parasympathetic state.

How to do it: Lie flat on your belly, and let your forehead rest on your hands. Place your tongue on the roof of your mouth, which opens your airway and allows you to bring more air into your lungs, Almeyda explains. Take a deep breath in through your nose, inhaling听on a five-count to fill your belly (not your chest) with as much air as possible. Then听relax and breathe out through your nose on a five-count.

Volume: Continue breathing in and out of your nose for two minutes.

Head Nod and Rotation

What it does: Helps听release tension in the neck and shoulders.

How to do it: While still lying on your belly, prop yourself up on your forearms so they鈥檙e straight out in front of you. Keeping your shoulders relaxed and your chest forward, slowly look up to the ceiling, letting your head follow your gaze. Then听slowly move your gaze down to the floor and try to look at your belly button. Lift your head back to center, and gently look over one shoulder, then the other. That鈥檚 one rep. Stay relaxed, and continue breathing deeply in and out of your nose, filling your belly with air.

Volume: Do ten full rounds of head nods and rotations.

Egg Rolls

What they听do: Physical contact is good for our brains and bodies. Hugging, for instance,听is associated with a rise in oxytocin, a hormone that . These听movements mimic听that sensation, no buddy required. The gentle motion听of swaying back and forth is also a self-soothing technique (think: rocking a baby).

How to do them: Lie on your back and pull your knees into your chest, tucking yourself into a ball. Grab hold of your knees, and gently look to one shoulder. As you turn your head, allow your body to roll over to that side, like an egg. Once you鈥檙e lying on your side, keep rotating gently through your neck and upper back, looking down and past the shoulder touching the ground, getting an even deeper stretch. Only rotate as far as is comfortable, and make听sure to breathe deeply. Then听slowly look to the other shoulder, and allow your body to roll in the opposite direction. Keep your body tucked in tight.

Volume: Continue rolling for one minute.

Quadruped Rocks

What they听do: These repetitive, gentle movements and deep breaths relax the nervous system. 鈥淎lso, they听feel听great and help听keep key joints鈥攍ike your shoulders, hips, knees, and ankles鈥攎oving,鈥� Almeyda says.

How to do them: Get down on your hands and knees,听with your feet flexed; your shoulders should be stacked over your hands and your hips over your knees. Keep your chest听and head up, allowing your spine to settle into a slight curve. Slowly听rock your hips back toward your heels until you feel a gentle stretch in your ankles. Then听rock forward as far as you feel comfortable. Line up your movements with steady breaths.

Volume: Rock back and forth for one to two minutes.

Hand-Knee Crawling

What it听does: Since most of us haven鈥檛 crawled in years, this may be a little challenging at first. Coordinating the movement of your opposing limbs really wakes up the brain,听Almeyda explains.听Hand-knee crawling also gently engages your hips and shoulders, which tend to get stiff from sitting for long periods of time.

How to do it:听Like the previous move, begin on the floor on all fours, so your shoulders align with your hands and your hips align with your knees. Keeping your chest forward and head up, initiate the movement by stepping your opposite hand and knee forward. Allow your spine to curve naturally. Continue alternating sides, making sure to look straight ahead the entire time.

Volume: Keep crawling for one to two minutes.

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Move over oatmeal, there鈥檚 another grain taking over the breakfast scene. Quinoa is versatile听and听nutritious, and it听has a pleasant, nutty flavor. Plus, it鈥檚 gluten-free, making it a great grain option for people with gluten sensitivities.

鈥淸Quinoa] is one of the most nutritious foods in the world,鈥� says , a sports nutritionist and mountain athlete in Portland, Oregon. Just one cup contains roughly eight grams of protein. Unlike many grains, it鈥檚 a complete protein, which means it contains all nine essential amino acids鈥攊ncluding the 鈥攖hat your body can鈥檛 make on its own. So if you鈥檙e eating a plant-based diet, quinoa is an important food to include, Borsuk says.

You鈥檝e probably heard the common wisdom that a nutritious breakfast includes a solid听source of fiber, which helps regulate blood sugar and keeps you feeling fuller longer, Borsuk says. A serving of quinoa offers 20 percent of your daily recommended dose. It鈥檚 also especially high in magnesium, a mineral that plays a key role in generating energy and maintaining normal muscle function. You lose magnesium when you sweat鈥攑articularly if you exercise in hot, humid environments鈥攁nd if you fail to restock your magnesium stores, you run the risk of dehydration and muscle cramps, Borsuk says.

Here are four flavor-packed ways to dress it up for breakfast, whether you鈥檙e baking quinoa flakes into bars or topping off a savory bowl.

Braveheart Biscuit Bar

, a professional triathlete and coach, the 2011 and 2012 Xterra听Triathlon World Champion, and author of , eats these crunchy, flapjack-flavored biscuits every day with her morning coffee, or she wraps them in foil to refuel during a听bike ride.

Ingredients

• 2 cups quinoa flakes听
• 1 cup white rice flour
• 戮 cup tapioca starch
• 戮 cup maple syrup
• 陆 cup olive oil
• 录 teaspoon听baking powder
• 1 teaspoon听cinnamon
• 戮 teaspoon听vanilla extract
• 陆 teaspoon听salt

Directions

Preheat oven to 375 degrees. Grease a 12-muffin tin and set aside. Combine all听ingredients and divide batter equally among the muffin cups. Bake for 25 to 30 minutes听or until the muffins are golden brown on the outside. Serving size: one听biscuit bar.

Power Egg Cups

This flavorful, protein-packed recipe from nutrition coach 听offers a subtle undertone听of spice and a pleasant crunch.

Ingredients

• 1 yellow onion, diced
• 1 bell pepper, diced
• 1 low-sodium ham steak or 1 pound cooked breakfast sausage, diced
• 2 hefty handfuls of spinach
• 3 cups Egg Beaters or egg substitute听or 12 whole eggs, beaten
• 陆 cup milk
• 陆 cup shredded cheddar cheese听or other cheese of choice
• 2 tablespoons garlic
• 1 teaspoon ground cayenne pepper
• 1 cup tricolor quinoa (cooked)

Directions

Preheat oven to 400 degrees. Grease a 12-muffin tin and set aside. Divide cooked quinoa equally among the muffin cups. Then听dice the onion, pepper, ham or breakfast sausage, and spinach. Set aside. In a mixing bowl, stir together the eggs, milk, cheese, garlic and cayenne until evenly mixed. Add the veggies to the egg mixture and combine. Then听divide the听mixture evenly among the muffin cups. Bake for 20 minutes. Let cool. Store in an airtight container for up to five听days. Serving size: two听muffins.

Sweet Quinoa 鈥極atmeal鈥�

If you鈥檙e not quite ready to give up your morning oatmeal, try swapping out the oats for quinoa. ,听a registered dietitian and recipe developer, suggests this sweet combo.

Ingredients

• 陆 cup cooked quinoa
• 1 to 2 tablespoons nut butter of choice
• 戮 cup berries of choice

Directions

Simply combine the quinoa, nut butter, and berries.

Savory Quinoa Bowl

If your tastes are more on the savory side, throw together this quick quinoa bowl, which听includes a wide range of important vitamins and minerals.

Ingredients

• 陆 cup cooked quinoa
• 1 to 2 whole eggs, cooked according to preference
• 1 cup cooked veggies (Cording suggests sauteed greens, roasted broccoli, or grilled asparagus)
• Drizzle of tahini or 录 of an avocado

Directions

Top the quinoa with the eggs and cooked veggies, and add a savory topping like tahini or avocado.

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