Get Rid Of Back Pain In Only 10 Minutes With These 7 Simple Exercises

Aug 16, 2018 by apost team

An alarming percentage of people, around 54%, self-report as having some sort of back pain. Of these people, over one-fourth accept that this pain derives from a lack of physical activity or exercise.

Fortunately, many forms of back pain aren't permanent and can be fixed with the right techniques and knowledge. As much back pain derives from muscle and tendon tightness, stretching movements are one of the best ways to reduce and alleviate back pain. Here are seven exercises that can help relieve back pain in just 10 minutes

Lie on the floor facing up and raise your right leg in the air. Keep the left leg bent on the ground for support. Next, grab this right leg by the back of the knee and pull slightly in order to stretch the back of your thighs (hamstrings). Keep your leg relatively straight and point your toes in the air. Hold this position for 10 seconds for each leg and repeat it again. This is a great exercise to target the hamstrings and even the calves.

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Lay on your back with both legs in the air in a bent position. Wrap your arms around your legs just below the knee and begin pulling both knees to your chest. This position should be held for 20 seconds and repeated twice. This exercise is great for increasing the range of motion in the lower back. With a limited range, this area of the back can become tight and cause pain or even arthritis in some cases.

Start this exercise in the same position as the previous. Instead of pulling both knees towards your chest, only focus on one at a time. The stretch should be felt in the thighs and hips. Repeat this twice for both legs and hold for 20 seconds each. For those who are unable to keep their leg on the ground fully extended, a slight bend variation is still a viable option.

Begin this exercise in a standing position and step forward with your right leg while keeping the left one still. Bend your right knee and allow the left to slowly touch the ground. Keep your torso straight during this exercise. The focus is to stretch the Psoas muscle, one of the largest in the hip flexor group. Hold this stretch 30 seconds for each leg and repeat twice.

Start by laying on your back with hands perpendicular to your torso. Lift your right leg and move it across your body until it is touching the floor on the left side. Slowly turn your head to the right side, allowing your body to feel a stretch in the thigh and back of the side in focus. Repeat this exercise twice for each leg and hold for 30 seconds. Sitting anywhere for a prolonged period of time can start straining the spinal cord. This exercise, and other spinal stretches or twists, help to relieve some of that stress by improving mobility in the spinal muscles and helping to enhance posture.

Start this exercise in a standing position. Slowly raise your right foot backwards and up, while keeping your thigh still. Grab your foot with one hand and try to bring your heel to your butt. If you're unable to hold your foot with one hand, two can be used just the same. This exercise will focusing on stretching the back, hips and quadriceps. Repeat this movement twice for each leg and hold for 30 seconds. Stretching the quads can help improve circulation in the area. This also translates into more nutrients being able to reach the muscles and tendons.

Start this position standing with something in front for support. Place both hands forward onto the item of support while still maintaining a few feet of distance. Lower your upper body in between the arms and allow your head to sink as well. The lower the head goes, the more the stretch is felt. The lower body is kept straight during this exercise. This can be repeated two or three times and should be held for 30 seconds each time. There are several benefits to this exercise including releasing stress in the back, thighs, shoulders or neck.

Back pain can make everyday life difficult and uncomfortable as even the simplest of movements are painful and unbearable. Performing these 7 exercises can help to relieve some of this pain over time. Spread the word to anybody you know striving to get rid of their back pain!

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!