1-Minute Stretching Exercises to Help Reduce Back Pain

Got a 9 to 5 office job? Or more like one that causes you to sit in front of a computer for hours?
If so, there’s a good chance of experiencing back pain every now and then.

Even worse, you might be seeing it as a part of your life!
Well, the good news is, it isn’t — there are quite a few exercises you can do to alleviate the pain and keep it away.

The best part? The exercises are just one minute long, and of course, you can do them wherever and whenever you want!
Let’s check them out!

1. Thoracic Spine Strengthening
This exercise targets the abs and middle back muscles — do it right, and you’ll feel smooth stretching in your lower back.
How to do it:

Method one
Start by taking deep breaths, then arch your back and maintain the position for around 15 to 30 seconds.
Do it another way: While in the starting position, bend your back toward the floor and hold for 15 to 30 seconds.
Repetition: 2 reps for each exercise

Method two
While your back is arched, lift one knee toward your chest and try to reach for your forehead.
Now, straighten the leg while maintaining a position that’s parallel to the floor.

Then, of course, return the starting position.
Repetition: 10 gentle reps

2. Spine Strengthening and Stretching
As with the thoracic spine strengthening exercise, this one also works on your abs and back muscles.
And as you probably guessed, you’ll feel smooth stretching in your lower back once you’re done.

How to do it:

Method one
Start by placing both your knees on one side and be sure that your head is facing the opposite direction.
Also, try to keep your shoulders fixed and pushed to the floor.
Maintain this position for 10 minutes and repeat the process on the other side.
Repetition: 4 reps

Method 2
While in the starting position, stretch your right leg and bend the left one.
Then with your shoulder fixed, tilt your bended knee outward and your head inward.
Repetitions: 20 reps

Method 3
Just start by tilting both your knees to one side (one at a time) while turning your head to the opposite direction. Be sure to do it gently.
Repetition: 10 continuous tilts

3. Lumbar Spine Strengthening
You might not know this but weak abdominal muscles can cause your stomach to bulge, and that can affect your spine.
That said, this exercise strengthens your abs, and if done right, you’re likely to feel a light tension in your muscles.
How to do it:

Method one
First off, push your pelvis to the floor and breathe. Then lift up your rib cage after exhaling — it’s pretty simple.
Repetition: 10 gentle reps

Method two
While lying on your back, pull one knee to the opposite elbow and be sure to keep the other elbow on the floor.
Now, straighten your knee without putting it on the floor and at the same time, pull the other knee to opposite elbow.

Note: This exercise is pretty similar to cycling.
Repetition: 10 gentle or smooth reps
So there you have it! Now you can work your way to a healthy back and spine! Good luck!

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