Many people that work in office know the struggle of back pain. Some companies are caring enough to think about this and they create special areas for their workers to rest. But for those that don’t, you have to take care of your health yourself.
Here is a list of 1-minute exercises to help you lower the back pain and reduce it completely. The exercises will help you to strengthen the back muscles. You will need to prepare yourself for:
- Workout zone – any solid or flat surface
- Workout duration – one minute for one exercise
- Workout time period – morning, day, night
- Workout frequency – every day
1. Spine Strengthening And Stretching
Method 1
What to do: Gently put your knees on one side with your head in the opposite direction. Your shoulders should stay fixed to the floor. Stay in this position for 10 minutes and repeat on the opposite side.
Reps: 4 times
Method 2
What to do: From the starting position, stretch your right leg, and bend your left leg. Tilt your bended knee outward and your head tilt inward. Your shoulders should stay fixed.
Reps: 20 times
Method 3
What to do: Gently, one by one tilt your knees first to one side and than to other. Simultaneously turn your head in the opposite direction. If performed correctly, you’ll feel lightly stretching in your lower back.
Reps: 10 tilts without breaks
2. Thoracic Spine Strengthening
Method 1
What to do: From the starting position, breathe freely like you’re meditating. Arch your back, and stay in this position for 15 or 30 seconds. Here you will feel your abdominal muscles, if your abs are weak your stomach can bulge and your spine can shift forward. Also you can do another variation, from the starting position, bend your back toward the floor. Fix this position for 15 or 30 seconds.
Reps: 2 times for each exercise
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. If performed correctly, you’ll feel light tension in your abdominal muscles.
Reps: 10 times at a slow pace
3. Lumbar Spine Strengthening
Method 1
What to do: Push your pelvis towards the floor and take a deep breath. While exhaling lift your ribcage up.
Reps: 10 times at a slow pace
Method 2
What to do: Pull one knee to the opposite elbow while the other stays fixed on the floor. Then straighten your knee but don’t let it touch the floor. At the same time pull the opposite knee to the opposite elbow. This exercise is like cycling.
Reps: 10 times at a slow pace
