Curls for Cable Hammer

If you’re suffer from chronic back pain, you might benefit from these soothing and easy stretches that can be done almost anywhere and provide often immediate back pain relief.

The Most Common Causes of Chronic Back Pain

    Weekend warriors
    Poor posture
    Not stretching adequately before exercising
    Lifting heavy objects improperly
    Sitting for long periods of time

The creators behind 1minuteexercises offer a series of stretches designed to alleviate chronic back pain and add more fluidity to the spine, resulting in increased blood flow to the back and a reduction in pain. All they require is just enough room to lie down on the floor, perfect for the living room or behind a closed office door. It won’t take long before you’ll experience back pain relief.

1. Spine strengthening and stretching:

Influences: Abs and back muscles
If performed correctly: You’ll feel smooth and light stretching in your lower back.

How to:

• Gently put both knees on one side with your head in the opposite direction.
• Your shoulders should stay motionless, fixed, and pushed to the floor.
• Freeze in this position for 10 minutes, and repeat the same actions on the other side.

Reps: 4 times

How to:

• From the starting position, stretch your right leg, and bend your left one.
• Tilt your bent knee outward and your head inward.
• Your shoulders should stay fixed.

Reps: 20 times

How to:

• Gently, one at a time, tilt your knees to one side and then the other.
• At the same time, turn your head in the opposite direction.

Reps: 10 tilts without pauses

2. Thoracic spine strengthening

Influences: Abs and middle back muscles
If performed correctly: You’ll feel smooth stretching in your lower back.

How to:

• From the starting position, breathe freely and deeply.
• Arch your back, and fix this position for 15 or 30 seconds.

Another variant:

• From the starting position, bend your back toward the floor.
• Fix this position for 15 or 30 seconds.

Reps: 2 times for each exercise

How To:

• With your back arched, lift one knee to your chest, and try to touch your forehead.
• Then straighten your leg, keeping your position parallel to the floor.
• Return to the starting position.

Reps: 10 times at a slow pace

3. Lumbar spine strengthening

Influences: Abdominal muscles. If your abs are weak, your stomach can bulge, and your spine can shift forward.
If performed correctly: You’ll feel light tension in your abdominal muscles.

What to do:

• Push your pelvis to the floor, and take a breath.
• When you exhale, lift your rib cage up.

Reps: 10 times at a slow pace

How to:

• From the starting position, pull one knee to the opposite elbow (the other elbow stays on the floor.)
• Then straighten your knee, but don’t put it on the floor.
• At the same time, pull the other knee to the opposite elbow.
• This exercise resembles cycling.

Reps: 10 times at a slow pace
A healthy back and spine are very important for our body.