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Joint-friendly warm-up routine – 5 minute low impact #4

Joint-friendly warm-up routine . Low impact routine to warm up. Low back pain . sciatica. piriformis syndrome

Hey guys,

So after a week of moving, and lifting heavy boxes all day, everyday, my body was literally saying NO to anything and everything else. I know it’s been a while since I wrote a blog post but I am BACK! and so excited to be typing this right now (I have a huge grin on my face), and sharing with you another amazing joint-friendly warm-up routine.


So if you’ve been following me for a while, you would know that I’m a huge fan of low impact exercises. Low impact workouts give us the opportunity to move, and transform our bodies despite the aches of chronic muscle or joint pain. In fact, movement is crucial for healing, and choosing the right types of movement can make a huge difference in how you feel during and after your workouts.


I have moved away from high impact exercises (even though I loved them), because it was not sustainable for me to train that way. I had to find a sweet spot so I can still continue working out, without loading up my joints and having to rest 4 days to recover from chronic pain so I can workout again.  If you have piriformis syndrome, you totally understand what I mean here.


This past week I’ve been checking out some “low impact workout routines” on social media, and I noticed that a lot of them were everything BUT low impact. I am not sure how the word ‘low-impact’ lost its meaning, or if we back pain warriors need extreme-low-impact LOL, but the exercises would have lots of kettlebell swings, advanced bodyweight exercises, and things like mountain climbers.


Now, maybe it is not as high impact, but I seriously don’t consider those to be low impact joint friendly exercises for anyone suffering from joint pain and is looking for a beginner way to move. Now, I’m not saying those exercises are wrong, in fact I occasionally do, and love each one of them. But, you have to structure them wisely. So if you are having back pain now, and you get spasms in your hips and glutes whenever you jump or run, you want to stay away from kettlebell swings FOR NOW. Just until your injury settles, then you can build your glute strength back and transition into swings when you’re ready. Otherwise, you will be compensating your glute weakness with your low back and may make a small chronic injury an acute one [rant over].


PS: hey, don’t forget to download your back pain kit, I’ll send them straight to your inbox 🙂


Low impact workouts can be super intense, and will help you transform your body and heal your muscle imbalances (that always lead to chronic pain). But, we still have to make sure we warm up properly. How do you warm up before a low impact workout?

You can either:

  • Use a cardio machine (if you have a gym membership or own a cardio machine). Not my case.
  • Foam rolling: Yes, foam rolling will warm up your muscles and get your ready for your workout. However, I don’t know about you, but I don’t want to spend 30 minutes rolling my whole body before a workout. I’d rather foam roll after the workouts as a recovery session. And btw, foam rolling can definitely be used for both, but who has 30 minutes to warm up these days?
  • Dynamic stretching: My most favorite method. It activates the muscles, warms up your joints, gets your body ready for movement and you can get it done in less than 5 minutes. So today, I have for you a 5 minute dynamic low impact stretching routine that you can throw in before your regular workouts to properly warm you up!

RELATED: 5 minutes dynamic stretching warm up routine

Joint-friendly warm-up routine

So I’m going to keep this post short and sweet 🙂 I hope you enjoy this low impact warm up routine. Check out the other workouts if you want to do one right after to this warm up routine, and don’t forget to download your free back pain kit 🙂


Stay strong!

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