3 Easy Stretching Exercises that Will Help Relieve Your Back Pain

Last Updated on January 7, 2021

Back pain can be a true torment, especially for those of us who work in an office in front of a computer. While some considerate companies create special places for rest and relaxation to make loads of daily work lighter on their employees, others simply do not care.

In case your company belongs to the latter category, you’ll need to think about your health on your own and figure out some effective ways to avoid ending up with constant aches and pain.

Well, we have great, 1-minute exercises for you to make your back muscles stronger and prevent potential aches. The best thing is that you can work out wherever you are whenever you want. You’ll only need a solid, flat surface and daily commitment to your 1-minute exercise.

Don’t hesitate to slide through the NEXT pages!

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#1 – Spine stretching and strengthening

This exercise will influence your abs and back muscles. You’ll experience light and gentle stretching in your lower back if the workout is done correctly. Here are 3 methods to consider:

– 1st Method:

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Place your two knees in one direction while leaning your head toward the other. Try to keep your shoulders fixed and push them gently to the floor. Stay still for 10 minutes, and redo the same movements on the opposite side. It’s best to repeat this simple exercise 4 times.

– 2nd Method:

Gently stretch your left leg and bend the right one. Now, move your bended knee outward while your head goes inward. Make sure that your shoulders stay fixed. Repeat 20 times.

– 3rd Method:

Bend your one of your knees to one side and then the other, while gently turning your head in the opposite direction.

Repetition: 10 successive times.

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#2 – Thoracic spine strengthening

This exercise will influence your abs and middle back muscles. You’ll feel a gentle stretching in your lower back if the workout is done correctly. Here are 2 methods to consider:

– 1st Method:

Start by taking a few deep and free breathes. Bend your back and stay in this position for up to 30 seconds. Then, arch your back toward the floor and stay in this position for about 30 seconds.

Reps: 2 times each

– 2nd Method:

Bend your back and bring one knee toward your chest while trying to touch your forehead. Now, straighten this leg while maintaining your position aligned to the floor. Then, go back to the start.

Reps: 10 times (slowly)

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#3 – Lumbar spine strengthening

This exercise will influence your abdominal muscles. You’ll experience a mild tension in your abdominal muscles if the workout is done correctly. If you have weak abs, your spine can shift forward and your stomach can bulge. Here are 2 methods to consider:

– 1st Method:

Push your pelvis to the floor and inhale deeply, then lift your rib cage up as you exhale.

Reps: 10 times (slowly)

– 2nd Method:

This exercise is similar to cycling. Pull one of your knees to the opposite elbow while keeping the elbow on the floor. Straighten your knee without placing it on the floor while pulling the other one to the opposite elbow.

Reps: 10 times (slowly)

Give your back and spine the care they need by including these exercises in your daily routine.

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