Back pain is very common these days as people don’t seem to walk too much and have jobs which demand a lot of standing on their feet. There are companies which have special places for their employees to rest, but they are very rare.
Here is a list of some useful exercises which can be done in 1 minute only! They will help you prevent the pain and strengthen your back muscles. No matter where you are, do them freely!
You’ll need any table or the floor e.g. a type of solid surface to work out on it.
Each exercise will only take you 1 minute.
Any time is good: night, morning or throughout the day!
Practice these exercises every day!
Spine stretching and strengthening
Influences your back muscles and the abs
You’ll feel a gentle and smooth stretching in your lower back if you do it properly.
Both of the knees should be on 1 side. Your head should be in the opposite direction. Make sure the shoulders are well pushed to the floor, without any motion. Stay like frozen for 10 minutes. This should also be repeated on the other side.
You can repeat it for 4 times.
Bend the left leg and stretch the right one. Your bended knee should be tilted outward. Your head should be inward. Make sure your shoulders are fixed all the time.
You can repeat it 20 times.
Your knees should be tilted to one and then the other side. Do each of the knees. Your head should be turned in the opposite direction while you’re doing this.
You can repeat it 10 times without making a pause.
Thoracic spine strengthening
Influences your middle back muscles and the abs
Smooth stretching will appear in the lower back if you do this properly.
Try to relax. Breathe deeply and freely. Your back should be arched. Stay in this position from 15 to 30 seconds.
You can also do it in another way. Your back should be bent towards the floor. Stay in this position from 15 to 30 seconds.
Repeat every exercise 2 times.
Lift one of the knees to the chest, but make sure your back is arched. Try to touch the forehead while you’re doing this. Strengthen your leg and make sure you’re in a parallel with the floor. Go back in to the initial position.
Repeat this 10 times very slowly.
Lumbar spine strengthening
Influences your abdominal muscles.
In case you have weak abs, you may have a problem with your spine as it can shift forward and your stomach can bulge.
Your abdominal muscles will be slightly tense if you do the exercise properly.
Take a deep breath while you’re pushing your pelvis to the floor. The rib cage should be lifted up while you exhale.
You can repeat it 10 times very slowly.
Pull one of your knees towards your opposite elbow. Your other elbow should remain on the floor. Straighten the knee. Just make sure it doesn’t remain on the floor. Pull your other knee towards the opposite elbow at the same time. You’ll think of it like you’re cycling.
You can repeat this 10 times very slowly.