Top 7 10-minute exercises to help relieve back pain most effectively

Steps to take:

• Lie on your back, bend one leg.
• Hold the back of the right knee and pull the right leg straight up. Your knee may bend slightly as you draw your foot back.
• Stretch as much as you can but keep your tailbone on the floor and stretch your knees to feel the tension in the muscles.
• With an ideal posture, you should feel a stretch in the back of your thighs and calves if you pull your toes back.
• Hold the pose for 10 seconds and repeat twice with both legs.

If you have tight haTaxring muscles, you will be more prone to injury in everyday life. Too tight haTaxrings can affect the movement of your pelvis, putting extra pressure on your lower back. HaTaxring stretches will give you firm, flexible, and supple thighs while also supporting the rest of your muscle groups.

Steps to take:

• Erect.
• Stand on your right foot and hold your left foot with your right hand. You can use both hands if one hand is not enough.
• Try to touch your heels to your buttocks to stretch your hips, quads, and back.
• Hold the pose for 30 seconds and repeat twice with both legs.

Stretching the quadriceps will increase blood circulation in a particular area. As the muscle that connects the back to the knees, a weak or stiff quadriceps pair can lead to back or knee pain.

Steps to take:

• Lay up.
• Bend both legs and hold one of your hands with the other hand behind the knee.
• Now, use both hands to pull your knees closer to your chest. The more you stretch, the more tension you will feel in your waist and thighs.
• Hold the pose for 20 seconds and repeat twice.

In particular, this exercise increases the range of motion of the lumbar muscles. Muscles with poor range of motion are prone to spinal arthritis and spinal stenosis. This exercise also ensures a healthy blood supply to the body and supports nutrients in specific areas of the body.

Steps to take:

• Lay up.
• Bend your right leg and hold it with both hands.
• Then, pull your knees closer to your chest to feel the stretch in your hips and thighs.
• Hold the pose for 20 seconds and repeat twice with both legs.

This move has the same effect on the body as bending the knees to the chest. However, this move uses part of the body’s weight to relax the thigh muscles while aligning the spine and related muscles.

Steps to take:

• Lie on your back and straighten your arms perpendicular to your head.
• Lift your right leg up and use your left hand to pull it over the left foot to touch the ground on the left side.
• Turn your head slowly to the right as you feel your back and thighs stretch in proportion to your legs, all the same while keeping your hands perpendicular to your head.
• Hold the pose for 30 seconds and repeat twice with both legs.

If you sit in an office or classroom for hours, get behind the wheel of a car, or simply stand with poor posture, your spinal cord will be affected, causing back pain. Stretching the spine will ensure the flexibility of the spinal muscles, helping you to maintain better posture.

Steps to take:

• Stand up straight and make sure you have something to support.
• Place both of your hands on the stand while keeping enough distance between you and the stand.
• Fold your upper body in between your arms and make sure that your head is also facing down between your arms. The lower the head tilts, the more tense the back and thigh muscles are.
• Keep your lower body straight and try to bend in a comfortable position.
• Hold the pose for 30 seconds and repeat twice or even 3 times.

This stretch will release any tension in your shoulders, neck, thighs, or back. It increases width in the torso by creating movement in the quadriceps. Pressing the upper thighs creates more space and puts less strain on the lower back and lumbar muscles.

Sources: Brightside

Steps to take:

• Erect.
• Move your right foot forward while keeping your left foot backward. Bend your right knee and keep your upper body straight.
• Hold this position for a few seconds and then lower your left knee to the floor.
• Keep both hands on your right knee for support and move your upper body forward. This exercise will affect the psoas.
• Hold the pose for 30 seconds and repeat twice with both legs.

The psoas is the largest and most important of the hip flexors. They ensure coordination of movement of the thighs and torso. This move will help with daily activities such as cycling, weight training, running, …