This 5-Minute Workout Can Relieve Bad Lower Back Pain

Oct 09, 2018

Back pain can be caused by just about anything. Anything from overworking your back to slightly tweaking it can result in some serious pain. Whether you're a teacher, laborer, or food service worker, we're all susceptible to back pains.

Unfortunately, back pain can be chronic, meaning it can stick around for a long period of time. Luckily, there are some exercises out there that can help alleviate some of the pain.

The workout is designed to only take about five minutes.

When reading through this workout, please remember:

• The goal is to relieve pain.
• If the workout ADDS pain, you should stop.
• Each movement should be held for a total of thirty seconds.

To Start: grab a chair and take a seat. You want to make sure your back is straight, your feet are flat, and your legs are straight.

Then:

1. Put one leg on the other--half criss-cross--so that one of your legs is actually parallel with the ground.
2. Place both hands on the calf of whichever leg is on top.
3. Start moving/bending forward towards the floor; get as low as close to the floor as you possibly can.
4. Lower your hands as close to the floor as you can get; stay in this position for thirty seconds.
5. Make your way back to the starting position.
6. Repeat only with your other leg crossed.

To Start: lay on the floor flat.

Then:

1. Raise your left leg, keeping it slightly bent.
2. Grab your knee with your right hand, your ankle with your left.
3. Push your right knee towards your left ankle.
4. Once your muscle feels stretched, hold for thirty seconds.
5. Repeat the process only with left leg.

To Start: lay on the floor flat.

Then:

1. Lift your right leg and place your right foot on the outside of your left, near your left kneecap.
2. Put your left hand on your right knee and pull your right leg towards your chest.
3. You should start to feel your muscle being stretched; once you do, hold for thirty seconds.
4. Repeat the process only with left leg.

To Start: lay on the floor flat.

Then:

1. Begin to raise your legs and criss-cross them so that your right leg is over your left (your right leg should be on top).
2. Clasp your hands together underneath your left knee (your arms should be hooked together underneath your knee).
3. With your arms wrapped underneath your left leg, start to pull your legs towards your right shoulder.
4. You should begin to feel your muscle start stretching. Hold for thirty seconds.
5. Repeat the process only with your left leg.

What did you think about this work out? Did it help you get rid of your back pain? We want to know, so don't forget to drop a comment.

Share this with your friends and family to help them get rid of their pain too! 

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!