8 Exercises to Ease Your Back Pain That Will Only Take 10 Minutes

Back pain is one of the most common discomforts that many of us face every day. In fact, 80% of the population suffers from or has suffered from it.

It can be from slight constant discomfort to a sudden sharp pain that makes movement difficult. It may manifest rapidly, after a fall or when lifting a very heavy object, or gradually increase.

But fear not, because this type of discomfort is, in most cases, usually mechanical or inorganic. This means that it is not caused by serious diseases and can be eliminated with the help of some simple exercises.

We’ve gathered 8 of the most effective exercises that will help you bid farewell to back pain in just 10 minutes.

8. Put the legs on the wall

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Initial position: Lie on your side with your legs placed one on top of the other, parallel to the wall, and your upper body perpendicular to the wall.

what should I do:

  • Place a foam roller or folded blanket under your lower back.
  • Slowly roll from your side to your back and extend your legs to the wall.
  • Stay in this position for 2-3 minutes.
  • To get out of the pose, pull your knees toward your chest, then roll to the side.

Benefits: Posing your legs against a wall releases tension in your back muscles, relieves headaches, and relieves menstrual cramps.

7. Alternating arm and leg raises

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Initial position: Lie on your stomach with arms straight over the head and legs straight.

What should I do:

  • Keep your arms and legs straight, and raise your right arm and left leg at the same time.
  • Wait a few seconds before returning to the initial position.
  • Switch sides and repeat.
  • Do 10-20 push-ups on each side.

Benefits: Alternating arm and leg raises to increase your muscle strength, correct your posture, and improve your mobility.

6. Thoracic rotation

Initial position: standing on your hands and knees, your knees below your hips, and your hands below your shoulders.

what should I do:

  • Place your right hand on your head, making sure your elbow is pointing to the side.
  • Rotate your upper body to the right and look at the ceiling.
  • Wait on top for a few seconds, then descend to the initial position.
  • Repeat 8-10 times on each side.

Benefits: The chest rotation exercise improves your posture, mobility of your joints, and spine stability.

5. Hamstring floor stretch

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Initial position: Lie on your back with your legs straight.

what should I do:

  • Keep your left leg straight, and pull your right knee up to your chest.
  • Put a strap or towel around the ball of your right foot.
  • Straighten your right leg toward the ceiling as much as possible.
  • Hold for 30 seconds, then return to the initial position and repeat on the other side.

Benefits: The hamstring floor stretches to lengthen the quadriceps and relieve pressure on the lower back.

4. Pyramid pose

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Initial position: Stand on the floor with your feet hip-width apart.

what should I do:

  • Take a step back with your left leg.
  • Roll your left foot slightly to the side, creating a 45-degree angle.
  • Place your hands on opposite elbows behind your back.
  • Slowly bend forward on your right leg.
  • Wait a few seconds to feel the stretch, then lift your upper body back.
  • Repeat 5-10 times, then switch to the other leg.

Benefits: The pyramid pose stretches the hamstrings and lower back, and strengthens the quadriceps, feet, and legs.

3. Thoracic spine extension

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Initial position: Lie on your back with your legs and arms extended at your sides.

what should I do:

  • Place a foam roller or folded blanket under your upper back.
  • Bend your knees and put the soles of your feet on the ground.
  • Put your hands behind your head.
  • Keep your knees bent and your buttocks on the floor, and let your head and shoulders drop back until you feel a stretch in the middle of your back.
  • Wait a few seconds, then slowly raise your head and upper body.
  • Repeat 10-20 times.

Benefits: The thoracic spine stretching exercise relieves muscle tension, improves your posture, and maintains movement in your upper back.

2. Psoas stretch

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Initial position: Stand with your legs and shoulders spread apart.

what should I do:

  • Take a step forward with your right leg.
  • Bend your right knee and place your left knee on the ground.
  • Keeping your left knee on the ground, lift your left foot up and hold it with your hands.
  • Hold this position for 30-40 seconds, then repeat the exercise on your other leg.

Benefits: Psoas stretches to strengthen the muscles in your legs and thigh and provide stability in your lower back and hips.

1. Pose a dead bug

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Initial position: Lie on your back with your legs and arms extended at your sides.

what should I do:

  • Bend your knees on your stomach.
  • Hold the soles of each foot with your hands.
  • Open your knees a little wider than your torso and bring them toward your armpits.
  • Grip your feet with your hands, and extend your legs toward the ceiling as far as you can.
  • Hold the stretch for 30-60 seconds, release it, and return to the floor.

Benefits: The dead insect gently stretches your spine, opening your hips and inner thighs.

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