7 Exercises to Relieve Back Pain In 10 Minutes

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1-Lying On Your Stomach

This is the most basic exercise you can do and where you should probably start if you’re feeling a lot of pain. Find a comfortable place to lie down on a bed or the floor. 

  1. Lie down on your stomach. Place your arms at your sides.
  2. Turn your head to the side or face down.
  3. Hold for 2 to 3 minutes. Repeat up to eight times a day.

2-Prone On Your Elbows

Start in a prone position with your arms tucked underneath your chest. 

  1. Lie down on your stomach. Prop yourself up on your forearms with your shoulders above your elbows.
  2. Hold for 2 to 3 minutes.
  3. Lower your upper body. Repeat up to eight times a day.

3-Prone press-ups

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Straighten your arms so you lift your upper body off of the floor as far as you’re able. Make sure you keep your lower body relaxed so your hips and legs stay down against the floor.

  1. Lie down on your stomach. Place your hands under your shoulders.
  2. Slowly straighten your arms to lift your upper body. Hold for 2 seconds. Return to starting position.
  3. Complete 10 reps. Repeat up to eight times a day.

4-Standing extension

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Stand with your feet shoulder-width apart and press your palms against your lower back.

  1. Stand up straight. Place your hands on the small of your back.
  2. Bend backward as far as possible, keeping your knees straight. Hold for 2 seconds. Return to the starting position.
  3. Complete 10 reps. Repeat up to eight times a day.

5-Lying flexion

Lie on your back so your knees are bent and your feet are flat on the floor. Lift your legs off of the ground and slowly drive your knees up toward your chest. 

  1. Lie down on your back. Place your feet flat on the floor, hip-width apart.
  2. Bring both your knees up toward your chest, keeping your tailbone down on the ground. Hold for 2 seconds. Return to starting position.
  3. Complete 6 reps. Repeat up to four times per day.

6-Sitting flexion

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Sit right on the edge of a chair with your knees bent and feet firmly planted on the floor. Start with your back straight and bend forward at the hips as far as you can. Reach out in front of you with your hands and touch the floor.

  1. Sit on the edge of a chair. Straighten your back and place your feet flat on the floor.
  2. Bend forward. Reach your hands in between your legs toward the floor. Hold for 2 seconds. Return to starting position.
  3. Repeat 6 reps. Complete up to four times a day.