Get Rid of Back Pain in 15 Minutes with 7 Simple Exercises

Many of us suffer from back pain, and unfortunately, our culture involves many hours of sitting and not enough physical movement, which causes the body to weaken. The spine is the trunk that supports the stability of the body, and if we don’t care for it, we will suffer terrible pain that will only worsen when left untreated. Here are 7 simple stretching exercises that, if you spend only 15 minutes a day doing, can solve your back pain once and for all. 

 

1. Knee to chest stretch

Lie on your back with your knees bent, so your feet are flat on the floor(1). 

Using both hands, pull one knee and press it towards the chest for 30 seconds(2).

Return to the initial position (1). 

Pull the other knee and press it towards the chest for 30 seconds (3). 

Return to the initial position (1). 

Pull the two legs together and press them towards the chest for 30 seconds(4). 

Repeat the exercise 3 times. 

 

 2. Pelvic rotational stretch

Lie on your back with your knees bent, so your feet are flat on the floor (1). 

Keep your shoulders close to the floor and move your bent legs to the right. Hold them there for 10 seconds (2). 

Return to the initial position (3). 

Move your bent legs to the left and hold them there for 10 seconds (4). 

Repeat each stretch 3 times. 

 

3. Lower back stretch

Lie on your back with your knees bent, so your feet are flat on the floor (1). 

Arch your back so that it touches the floor only in the pelvic area and upper back, stay in this position for 5 seconds (2). 

Return to the initial lying position (1). 

Without lifting your shoulders, hold your back to the floor, as if you are trying to touch your belly button to the floor. Stay in this position for 5 seconds (3). 

Return to the lying position (1). 

Repeat the exercise 5 times. 

 

 4. Bridge stretch

Lie on your back with your knees, so your feet are flat on the floor (1). 

Keep your shoulders and head relaxed on the floor and tighten your abdominal muscles. Lift your pelvis so that your body makes a straight line from your knees to your shoulders (2). 

Take 3 deep breaths and return to the initial position (3). 

Repeat the exercise 5 times.  

 

5. Cat stretch

Stand on your hands and knees (1). 

Slowly arch your back toward the ceiling and stay in this position for 5 seconds (2). 

Slowly bend your back toward the floor and stay in this position for 5 seconds (3). 

Return to the initial position (1). 

Repeat the exercise 5 times.  

 

6. Seated pelvic rotational stretch

Sit on a chair without armrests, and cross your right leg over your left leg. Place your left elbow on your right knee and stretch your back by pushing the knee with your elbow for 10 seconds (1). 

Repeat the stretch with the left leg over the right leg, and the right elbow on the left knee (2). 

Repeat the exercise 3 times on each side.

 

7. Shoulder blade squeeze

Sit on a chair without armrests (1). 

Keep your back straight, and pull your shoulders back and together for 5 seconds (2). 

Return to the initial position (1). 

Repeat the exercise 5 times.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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This 15-Minute Full-Body Workout Is Perfect For Beginners

If you’re looking to challenge your entire body—I’m talking legs, butt, core, and arms—in minimal time, I've totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you're really going to get a lot of bang for your fitness buck.

Time: 15 minutes

Equipment: Dumbbells

Good for: Total body

Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit over from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week, and warming up with a few dynamic stretches.

Squat To Overhead Press

 How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep. Watch a demo of the move here. Complete 15 reps, then continue to the next move.

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Plank Row On Knees

How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage—your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep. Complete 10 reps on each side, then continue to the next move.

Lateral Squat With Curl

 

 How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep.  Complete 10 reps on each side, then continue to the next move.

Standing Low To High

 

 

How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep.   Complete 10 reps on each side, then continue to the next move.

Leg Drop With Dumbbell Above Chest

How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep.  Complete 10 reps, then repeat the circuit from the top.

Betina is a Certified Functional Strength Coach, Corrective Exercise Specialist and Nike Master Trainer, with a focus on influencing positive healthy habits in people’s lives so that they can feel good beyond their workouts.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement