These One-Minute Stretching Exercises Will Help You Get Rid Of That Back Ache

Oct 05, 2018

Whether you've stressed your lower back from sports, driving long distances or working constantly in a stationary position, we've got the solutions you'll need to recover. We have compiled a list of very easy workplace-friendly stretches that will help you reduce your acute or mild back pain in no time.

Before you begin, take note that each 1-minute exercise can be performed daily and should be executed morning, noon and night. You can use any solid and flat surface such as a cleared-off table or floor. We'll start with our first stretch:

Target Area: Abdominal and back muscles.

Executed Correctly: You should feel a smooth and light stretch near your lower back.

4 Reps: While laying on a flat surface with your knees pointed upwards, gently guide both knees to one side while moving your head in the opposite direction. Freeze in the position for 10 seconds and switch to the other side. Do not move your shoulders and keep them pressed to the flat surface during this entire exercise.

20 Reps: Lay on your back with your legs stretched out straight. Stretch one knee over to its opposite side while turning your head in the opposite direction of that knee. Return to your starting position and repeat this move with your other knee. Again, keep your shoulders fixed.

10 Tilts Without Pausing: Begin by positioning yourself like you're about to do sit-ups. Next, tilt your knees to one side and then switch to the other. Your head and pointed shoulder should simultaneously turn in the opposite direction of the knees.

Target Area: Abdominal and middle back muscles.

Executed Correctly: You will feel smooth-like stretching in your lower back.

2 Reps: Position yourself on your hands and knees. Breathe freely and deeply while you arch your back, and hold it in this position for 15 or 30 seconds. Release back to your initial position and repeat this move.

10 Reps: Keep your back arched while on all fours and position your head downwards. Next, lift one knee up to your chest as if you're trying to reach it to your forehead and then slowly straighten that same leg backward. Your body should be parallel to the floor as you return to your starting position. Repeat this move on the other leg.

Target Area: Abdominal muscles. Weaker abs could cause the stomach to bulge and the spine to shift forward.

Executed Correctly: You will feel slight tension in your abdominals.

10 Reps: While laying on your back, push your pelvis down towards the flat surface and take a breath. As soon as you exhale, lift your rib cage up. Do each exercise at a very slow pace.

10 Reps: Lay on your back with your arms placed on your sides. Pull one knee up towards the opposite elbow and then extend it back down without touching the floor. Repeat this move with your other knee. This exercise should create a cycling motion and must be executed at a slow pace.

Now you have the knowledge to keep your back feeling spectacular. Did you find this article useful? If so, then kindly pass it on to someone else who might find it useful as well!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!