8 Exercises to Relieve Back Pain in Just 10 Minutes

Back pain affects approximately half of Americans who work in offices. But don’t be alarmed by this number, most cases are usually of mechanical and non-organic origin — that is, they are cases resulting from bad posture, for example. This means that the pain is not caused by serious illness and can be relieved with the help of some simple exercises.

Today the awesome.club brings eight exercises that will help you eliminate back pain in just 10 minutes.

Starting position: lie with your legs against the wall, creating a right angle between your legs and your torso.

What to do:

Place a foam roller or rolled-up towel under your lower back. Rotate slowly from side to side and keep your legs straight. Stay in this position for 2 or 3 minutes. To come out of the pose, bring your knees towards your chest and roll to one side.

benefits: The leg-to-the-wall pose releases tension in the back muscles, relieves headaches and menstrual cramps.

Starting position: lie on your stomach, keep your arms and legs straight.

What to do:

Keep your legs and arms straight and at the same time lift your right arm and left leg. Hold the position for a few seconds before returning to the starting position. Switch sides and repeat the process. Repeat these lifts 10 to 20 times with each side.

benefits: Alternating arm and leg lifts increase muscle strength, correct posture and improve mobility.

Starting position: Get on all fours with your knees under your hips and your hands under your shoulders.

What to do:

Bring your right hand to your head. Make sure your elbow is pointing to the side. Rotate your upper body to the right and look at the ceiling. Hold it as high as you can for a few seconds; then return to the starting position. Repeat eight to 10 times with each side.

benefits: The thoracic rotation exercise improves posture, helps joints and stabilizes the spine.

starting position: Lie on your back and keep your legs straight.

What to do:

Keep your left leg straight and pull your right knee towards your chest. Place a bandage or towel around your right foot. Stretch your right leg up as far as you can. Hold the position for 30 seconds; then return to the starting position and repeat the process with the other side.

Benefits: These floor stretches help give your thigh muscles more flexibility and lessen back pain.

starting position: Stand up straight and spread your legs hip-width apart.

What to do:

Take a step back with your left leg. Slowly rotate your left foot to one side, creating a 45 degree angle. Place your hands on opposite elbows behind your back. Slowly lean your torso forward and to the side over your right leg. Hold the position for a few seconds to feel the stretch. Then return the torso upwards. Do five to 10 repetitions and then switch legs.

Benefits: the pyramid posture stretches the hamstrings and lower back. In addition, it helps to strengthen the quadriceps, feet and back muscles.

Starting position: lie on your back and keep your legs straight and arms parallel to your sides.

What to do:

Place a foam roller or folded towel under your upper back. Bend your knees and place the soles of your feet on the floor. Put your hands behind your head. Keep your knees bent and your glutes on the floor and let your head and shoulders fall back until you feel a stretch in your mid-back. Hold this position for a few seconds. Then lift your head and upper body. Do 10 to 20 repetitions.

Benefits: The thoracic spine extension exercise helps relieve muscle tension and improve posture.

Starting position: stand up straight and keep your legs shoulder-width apart.

What to do:

Take a step forward with your right leg. Bend your right knee and place your left knee on the floor. Keep your left knee on the floor and pull your left foot with your hands. Hold the pose for 30 or 40 seconds; then repeat the process with the other leg.

Benefits: The psoas stretch strengthens the leg and groin muscles. In addition, it helps provide stability for the lower back.

This pose is one of our favorites! It helps to give a great stretch to the groin.

Starting position: lie on your back, stretch your legs and then place your arms along your body.

What to do🇧🇷

Bend your knees towards your belly. Grab the insides of your feet with your hands. Open your knees and bring them towards your armpits. Hold your feet with your hands and stretch your legs towards the ceiling as far as you can. Hold the stretch for 30 or 60 seconds. Then release and return to the starting position.

benefits: Dead Insect Pose helps to stretch the spine and open the hips. In addition, it works the inner muscles of the legs.

How often do you feel back pain? Do you have any tricks to fight them? Share your secrets in the comments.