Get instant lower back pain reliefDo this exercise 10 minutes, everyday and salvation shall be upon you
You could be using literally any back pain relief product that I recommended so far on our journey.
These products are invaluable in our everyday suffering, and indeed can do wonders to us. For instance, if you’re an office worker, you might be needing a lower back support for your chair or a back brace put under your clothes to provide all-day support.
However, there’s the good ol’ solution for us back-painers: doing exercises.
Stretching and exclusively strengthening our muscles and bones is key for long-term well-being.
The only problem here is that we often get lazy at the end of the day to complete stretching and strengthening exercises as well.
My 10-minute instant lower-back pain relief exercise
I realized that if I sit for long hours in front of my computer, pain slowly draws upon my lower back. I also noticed that as soon as I get outdoors and do some workout, or gardening, my back pain goes away for days.
Therefore, some years ago, I had come up with a short training for myself. It took no more than 10 minutes to complete (after I learnt the pattern).
And did it restore my back completely? Oh boy, sure it did!
Since this has been incredibly fruitful for my back pain state, I decided to share it with you, fellow back-painer.
The stretching routine
My exercise consists of two main sections. First, we’re going to stretch our back as much as possible to avoid any injury while doing the strengthening later on.
Okay, let’s get this started. If you’re in a skeptical mood, feel free to turn on your timer. The whole thing shouldn’t take more than 10 minutes.
Think of the stretching part as a relaxation exercise. Believe me, it does wonders.
1. Cat-dog stretching
- Drop down to your knees with your hands also on the ground.
- Push the middle of your back upwards as if someone was trying to hang you with a rope, right in the middle of your spine. Stay like this for 15 seconds.
- Now push the middle of your spine towards the ground as much as possible. Hold it for 15 seconds again.
2. Prone leg raises
- Lie down on the ground facing the floor and put your hands below your chin.
- Raise your left leg, keep it straight (this is important), and hold it for 15 seconds.
- Switch legs and do the same.
3. Prone back stretch
- Stay on the ground facing the floor and raise your upper body by reclining on your ankles. Hold for 15 seconds.
- If you’re feeling flexible enough, you can recline on your palms. If this hurts, start off with the previous step, and get back to this next week.
4. Glutes push
- Now turn on your back, pull your knees up and place your hands next to you.
- Push & hold your glutes towards the ground as much as possible. Hold for 15 secs.
5. Lying leg raises
- Stay on your back and put your legs down.
- Lift one leg at a time and keep it as straight as possible. If you can’t raise it that much, it’s not a problem. More important to keep it straight. Hold for 10 seconds
- Switch legs and do the same
6. Double knee squeeze
- Stay on your back and pull your knees up. Embrace them with both arms and pull it as much as you can.
- Hold this for 15 seconds.
7. Leg side drops
- Stay on your back and pull one knee up, the other leg needs to stay firmly on the ground.
- Put your arms next to your body, on the ground in a 45 degree angle.
- Start lowering your knee to the opposite side of your body. Do this very slowly! Your shoulder blades need to stay put on the ground. Hold for 15 seconds.
- Switch legs and do the same.
8. Leg triangle
- Pull up both knees and form a triangle with them (if you look down, you should see a triangle).
- Drop the triangle to one side of your body, but do not reach the floor with it.
- Switch sides.
9. Glute raise
- While lying on your back, pull up your knees so that your feet rest on the floor.
- Reclining on your feet and shoulders, raise your glutes as much as possible.
- Hold this for 10 seconds
The strengthening phase
Now that you’re done with the stretching routine, it’s time to think long-term! We need to strengthen our spine so our lower back won’t hurt as soon as you raise an apple.
Get back to the ground, and let’s continue.
1. Superman leg and arm raises
- This sounds simple, but this is the toughest among all. Turn your body facing the ground.
- Put your hands above your heads and your legs down as straight as possible
- Lift all your limbs at once slowly, and drop them back to the ground. Pay attention not to swing your arms and legs. Let it be more like a gradual motion. (I know it’s hard, but this is what’s going to pay off in the long-term.)
- Do this 10 times in a row.
2. Alternating superman raises
- Stay on the ground facing downwards. Now raise your left arm and your right leg at the same time.
- Switch arms and legs. Do 5 times each.
- Let’s stand up.
- Put your legs the same distance as your shoulders and bend your knees a little bit.
- Put both of your hands behind your head.
- Start bending over with your whole upper body, until you can keep your back as straight as possible.
- Back to the starting position and repeat 10 times.
4. Glute raises
- Lay down on your back.
- Pull up knees and put feet on the ground, put your hands next to your body.
- Raise your glutes and squeeze at the top as much as you can.
- Repeat 10 times
5. Kneeling leg raises
- Kneel down.
- Raise one of your leg towards your foot until it reaches the line of your body.
- Switch to the other leg and do the same.
- Repeat 5 times.
Once you’re done with the strengthening phase, repeat it after a 30 seconds break.
Congratulations! You’re done for today. Believe me, you’ve made the first real step towards true recovery.
Don’t be surprised if you’ll feel more intensive pain after the first days of your practice. That’s quite normal. On the third or fourth day, lower back pain should totally diminish.
As your status gets better, you can do these exercises every second or third day. If you can do it 3 or 4 times a week, you’ll definitely feel better.
Hope this routine helps you as much as it did help me.
Big thanks for Hasfit for inspiring me to create this routine.