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Back exercises in 15 minutes a day


easy exercises for back pain relief

Do you want to avoid pain in the back? Attempt a couple of standard workouts to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the variety of repeatings as the workout gets more manageable. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these workouts.

 

easy exercises for back pain relief

Knee-to-chest Stretch

  • Lie on your back with your knees bent and your feet flat on the floor (A).
  • Using both hands, bring up one knee, and press it to your chest (B).
  • Tighten your abdominals and press your spinal column to the floor.
  • Hold for 5 seconds.
  • Return to the beginning position (A) and repeat with the opposite leg (C).
  • Go back to the beginning position and after that repeat with both legs at the very same time (D).

Repeat each stretch 2 to 3 times - preferably as soon as in the early morning and when in the evening.

 

easy exercises for back pain relief

Lower Back Rotational Stretch

  • Lie on your back with your knees bent and your feet flat on the floor (A).
  • Keeping your shoulders strongly on the flooring, roll your bent knees to one side (B).
  • Hold for 5 to 10 seconds. Return to the starting position (C).
  • Repeat on the opposite side (D).
Repeat each stretch 2-3 times - ideally once in the morning and once before going to bed in the evening.

 

easy exercises for back pain relief

Lower Back Flexibility Exercise

  • Lie on your back with your knees bent and your feet flat on the floor (A).
  • Tighten your abdominal muscles, so your stomach retreats from your waistband (B).
  • Hold for five seconds and then relax.
  • Flatten your back, pulling your belly button towards the floor (C).
  • Hold for 5 seconds and after that relax.
  • Repeat.

Start with five repetitions every day and gradually work up to 30.

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easy exercises for back pain relief

Bridge Exercise

  • Lie on your back with your knees bent and your feet flat on the floor (A).
  • Keeping your shoulders and head unwinded on the flooring, tighten your abdominal and gluteal muscles.
  • Then raise your hips to form a straight line from your knees to your shoulders (B).
  • Try to hold the position long enough to complete 3 deep breaths. Go back to the starting position (C).
  • Repeat.

Start with 5 repetitions every day and gradually develop to 30.

 

easy exercises for back pain relief

Feline Stretch

  • Put yourself on your hands and knees (A).
  • Slowly arch your back, as if you're pulling your abdominal areas up toward the ceiling (B).
  • Then slowly let your back and abdominal area droop towards the floor (C).
  • Go back to the starting position (A).

Repeat 3 to 5 times twice a day.

 

easy exercises for back pain relief

Seated Lower Back Rotational Stretch

  • Rest on an armless chair or a stool.
  • Cross your ideal leg over your left leg.
  • Bracing your left elbow versus the outside of your right knee, twist and stretch to the side (A).
  • Hold for 10 seconds.
  • Repeat on the opposite side (B).

Repeat this stretch 3 to 5 times on each side two times a day.

 

easy exercises for back pain relief

Shoulder Blade Squeeze

  • Sit on an armless chair or a stool (A).
  • While preserving great posture, pull your shoulder blades together (B).
  • Hold for five seconds and after that unwind.

Repeat 3 to 5 times two times a day.

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