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.
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