One-Minute Stretching Exercises to Help Reduce Back Pain !

Many individuals who work in workplace right in front of a computer recognize well the torment of back discomfort. Some organizations which can be caring unique areas so their staff can have some remainder.

But if there is absolutely no place that is such your company, you must consider your health all on your own.

We created a variety of one-minute workouts that can help to bolster straight back muscles and prevent discomfort that is future. A workout could be had by you wherever you are.

  • Workout zone — any flat and solid surface (the floor, a table)
  • Workout duration — one minute for one exercise
  • Workout time period — morning, day, night
  • Workout frequency — every day

Method 1

What to do:Gently place both knees on a single side together with your head in the direction that is reverse. Your shoulders should remain motionless, fixed, and pressed to your flooring. Freeze in this position for 10 minutes, and repeat the actions which can be exact same the other part.

Reps: 4 times

Method 2

What to do: Through the place that is beginning stretch your right leg, and bend your left one. Tilt your bended knee outward along with your mind inward. Your arms should stay fixed.

Reps: 20 times

Method 3

What to do: Carefully, one at a right time, tilt your knees to 1 side and then the other. On top of that, turn your head in the direction that is opposite.

Reps: 10 tilts without pauses

2. Thoracic spine strengthening

Influences: abs and middle back muscles

If performed correctly, you’ll feel smooth stretching in your lower back.

Method 1

What to do: From the place that is beginning inhale easily and deeply. Arch your back, and fix this place for 15 or 30 seconds.

Another variant: From the starting position, bend your back toward the floor. Fix this position for 15 or 30 seconds.

Reps: 2 times for each exercise

Method 2

What to do:Along with your back arched, raise one knee to your upper body, and try to touch your forehead. Then straighten this leg, keeping  constantly your place parallel to the flooring. Come back to the positioning that is beginning.

Reps: 10 times at a slow pace

3. Lumbar spine strengthening

Influences: abdominal muscles. If your abs are weak, your stomach can bulge, and your spine can shift forward.

If performed correctly, you’ll feel light tension in your abdominal muscles.

Method 1

What to do: Push your pelvis to your floor, and take a breath. When you exhale, lift your rib cage up.

Reps: 10 times at a slow pace

Method 2

What to do: From the place that is beginning pull one leg to your reverse elbow (one other elbow remains on the floor.) Then straighten your knee, but don’t use it the floor. In addition, pull one other knee to the elbow that is contrary. This workout resembles cycling.

Reps: 10 times at a slow pace

A healthy back and spine are very important for our body. Don’t forget about these exercises…