15 Minute Exercises That Will Get Rid of Back Pain

O incredible.club came up with a 15-minute daily routine that will not only help you get rid of the pain, but also prevent this problem from recurring. Remember to stretch before any workout and seek professional help before starting.

Steps:

Lie on your back with one leg bent. Using a stretching tape, pull the straight leg up and toward your head with your hands. Pull until you feel a comfortable but difficult stretch. Hold this position for 30 seconds and do the same with the other leg. Repeat this 2 times.

Benefits: the hamstring stretch can reduce back pain by stretching the thigh muscles. Longer muscles relieve pressure on the lower back and consequently help to lessen pain.

Phases:

Lie on your back with your arms extended out to the side, perpendicular to your head. Raise your right leg and use your left hand to pull your right leg over your left leg toward the floor. As you do so, slowly turn your head to the opposite (right) side. Stay in this position for 30 seconds. Now slowly return to the original position and repeat on the other side. Do it 2 times.

Benefits: helps release tension from the lower back and strengthens the shoulders. It also stretches the spinal support muscles.

Phases:

Start by positioning yourself correctly. Move your right leg forward and your left leg back while bending your right knee. Keep your upper body straight. Hold this position for a few seconds and then lower your left knee until it touches the floor. Now move your upper body forward keeping it straight. Using your left hand, pull your left heel up. Hold this position for 30 seconds and repeat with the other leg. Repeat 2 times.

Benefits: The primary job of the psoas muscle is to flex the hips to lift the thighs toward the torso. In addition, this type of exercise helps to stabilize the spine. These muscles come into play when we move, but are negatively affected if we sit for too long. If they shorten or become tight, they can cause back pain. Stretching helps stabilize and strengthen the psoas.

Phases:

Support yourself on the 4 extremities of your body. Keep your wrists under your shoulders and your knees hip-width apart. Inhale and arch your back looking up. As you exhale, move your back up, arching it and try to look at your navel. Do this for one minute. Take a 30 second break and repeat one more time.

Benefits: this pose increases the flexibility of your neck, shoulders and spine. It also stretches the muscles of the hips, back, abdomen, chest and lungs. It helps relieve the stress of menstrual cramps as well as lower back pain.

Phases🇧🇷

Lie on your stomach, with your palms on the floor next to your chest. Now slowly lift your upper body by arching it. Don’t press too hard into the floor with your palms and curve your spine while remaining comfortable. Hold this position for 30 seconds. Repeat for 4 times.

Benefits: This yoga posture stretches the shoulder muscles, eliminates stiffness in the lower back, and also strengthens the spine. It also relieves stress and fatigue.

Phases:

Lie on your back, lift your right leg and use both hands to pull it towards your chest. Hold the position for 15 seconds. Do it with the other leg. Repeat this procedure 2 times.

Benefits: helps stretch the lower back, hamstrings and glutes. Stretching makes you more flexible and increases the range of motion in your joints.

Phases:

Support yourself on your 4 extremities, with your wrists hip-width apart. Now lift your hips up. Concentrate on your breathing. Stay in this position for 15 seconds. Return to starting position. Repeat one more time.

Benefits: This pose relieves back pain by stretching and strengthening the shoulders, hamstrings, calves, and hands, which helps stabilize the spine.

Phases:

Start by sitting down with your legs apart. She keeps her thighs up and sits with her back straight. She inhale and lift her arms over her shoulders. Exhale, slowly slide your left arm down the inside of your left leg and try to reach your toes. If you can’t reach your toes, don’t worry; with practice this should happen. Stay in this position for 15 seconds and return to the starting position. Repeat the same for the right side. Do once on each side.

Benefits: this exercise helps stretch the quadratus lumborum muscle and relieves back muscle pain.

Have you ever had problems with back pain? What are you doing to make it go away? Try our 15-minute routine and let us know how it felt!