Stretching Exercises That Will Help To Reduce Back Pain And Strengthen Back Muscles

2. Thoracic spine strengthening

Influences: abs and middle back muscles

If performed correctly, you’ll feel smooth stretching in your lower back.

One-Minute Stretching Exercises to Help Reduce Back Pain

Method 1

What to do: From the starting position, breathe freely and deeply. Arch your back, and fix this position for 15 or 30 seconds.

Another variant: From the starting position, bend your back toward the floor. Fix this position for 15 or 30 seconds.

Reps: 2 times for each exercise

One-Minute Stretching Exercises to Help Reduce Back Pain

Method 2

What to do: With your back arched, lift one knee to your chest, and try to touch your forehead. Then straighten this leg, keeping your position parallel to the floor. Return to the starting position.

Reps: 10 times at a slow pace

3. Lumbar spine strengthening

Influences: abdominal muscles. If your abs are weak, your stomach can bulge, and your spine can shift forward.

If performed correctly, you’ll feel light tension in your abdominal muscles.

One-Minute Stretching Exercises to Help Reduce Back Pain

Method 1

What to do: Push your pelvis to the floor, and take a breath. When you exhale, lift your rib cage up.

Reps: 10 times at a slow pace

One-Minute Stretching Exercises to Help Reduce Back Pain

Method 2

What to do: From the starting position, pull one knee to the opposite elbow (the other elbow stays on the floor.) Then straighten your knee, but don’t put it on the floor. At the same time, pull the other knee to the opposite elbow. This exercise resembles cycling.

Reps: 10 times at a slow pace

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