Many people who work in an office in front of a computer are aware of the torment of back pain. Some caring companies organize special areas so that their employees can rest. But if there is no such place in your company, you should think about your health on your own.
We have created a list of one-minute exercises that will help strengthen your back muscles and prevent future pain. You can exercise, no matter where you are.
What Stretching Exercises Can I Do To Relieve Severe Back Pain?
- Workout area: any flat and solid surface (floor, table)
- Workout duration: one minute for an exercise
- Workout period: morning, day, night.
- Workout frequency: every day
1. Spine Strengthening And Stretching
Influences: Abs and back muscles.
If done correctly, you will feel a smooth, light stretch in your lower back.
Method 1
What to do: Gently place both knees on one side, with your head in the opposite direction. Your shoulders should remain 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
Method 2
What to do: From the starting position, straighten the right leg and bend the left. Tilt your bended knee outward and your head inward. Your shoulders must remain fixed.
Reps: 20 times
Method 3
What to do: Gently, one at a time, tilt your knees to one side and then to the other. At the same time, turn your head in the opposite direction.
Reps: 10 tilts without breaks
2. Thoracic Spine Strengthening
Influences: Abs and muscles of the middle of the back.
If done correctly, you will feel a gentle stretch in your lower back.
Method 1
What to do: From the starting position, breathe freely and deeply. Arch your back and fix this position for 15 to 30 seconds.
Another variant: from the starting position, bend your back to the ground. Fix this position for 15 to 30 seconds.
Reps: 2 times for each exercise
Method 2
What to do: With your back arched, bring one knee up to your chest and try to touch your forehead. Then straighten this 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 is weak, your stomach may swell and your spine can shift forward.
If done correctly, you will feel a light tension on your abdominal muscles.
Method 1
What to do: push your pelvis to the floor and breathe. As you exhale, lift your rib cage up.
Reps: 10 times at a slow pace
Method 2
What to do: From the starting position, pull one knee toward the opposite elbow (the other elbow remains on the floor). Then straighten the knee, but do not place it on the floor. At the same time, pull the other knee toward the opposite elbow. This exercise is similar to riding a bicycle.
Reps: 10 times at a slow pace
A healthy back and spine are very important to our body. Don’t forget these exercises. Or do you already have your own list of exercises? Share with us!
