Do you suffer from back pain and strain? Lifting, bending, reaching, sitting and working can put undue pressure on our backs, but you can get relief from back pain with just 10 minutes of exercise a day.
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Taking a proactive stance is by far the best plan of action when it comes to reducing back pain. By building up and strengthening your back muscles, you allow them to carry you through your everyday activities.
Grab a mat and try this 10-minute workout to help prevent back pain.
Minute #1 The Stretch
- With feet shoulder-width apart and hands straight to your side, stand up straight, focusing on the importance of good posture.
- Begin with a few neck rolls, slowly moving your neck from right to left, releasing tension and stress.
- With hands on hips, bend slowly at the waist – first to the right, and then to the left, conscious of back muscle groups.
- Repeat for one minute.
Minute #2 Cobra Leg Lifts
- On your mat, lie on your stomach, elbows at your side, and hands by shoulders.
- Tuck your chin into your chest, resting your forehead on the floor. Breathe.
- Raise your left leg off the mat as far as you can without straining.
- Hold for a moment, then return left leg to mat.
- Repeat with the right leg.
- Aim for five reps in one minute.
- Aim for both legs at once, if you can.
Minute #3 Forward Row
- On your feet, grab a dumbbell for each hand. Inhale.
- Stand with feet hip-width apart, with knees slightly bent.
- Bend forward, at your waist.
- Exhaling, bring your elbows in toward your shoulders, raising the dumbbell to your waist.
- Lower the dumbbells to starting position.
- Repeat.
- Complete as many reps as you can in one minute.
Minute #4 Minute March
Great for the upper back, this is an aerobic exercise that tones and strengthens.
- With feet shoulder-width apart, hold hands shoulder height.
- Raise your right knee.
- Raise your left arm over your head.
- Return right leg to starting position.
- Repeat with your left knee.
- Repeat.
- You can add hand and/or leg weights to make this exercise more challenging.
Minute #5 Basic Squat
Good for the lower back, squats are great for building muscle in your lower back.
- With feet shoulder-width apart and hands at your sides, squat as if you were going to sit in a chair.
- Extend both arms out in front of you.
- Hold for 30 seconds.
- Repeat.
Minute #6 Forward Row
- Get back on your feet, grab a dumbbell for each hand and get ready for another set of forward row’s.
- Inhale.
- Stand with feet hip-width apart, with knees slightly bent.
- Bend forward, at your waist.
- Exhaling, bring your elbows in toward your shoulders, raising the dumbbell to your waist.
- Lower the dumbbells to starting position.
- Repeat.
- Complete as many reps as you can in one minute.
Minute #7 Basic Squat
- It’s time for another round of squats! Again with feet shoulder-width apart and hands at your sides, squat as if you were going to sit in a chair.
- Extend both arms out in front of you.
- Hold for 30 seconds.
- Repeat.
Minute #8 A Minute March
You are almost there! Time to get back into the minute march.
- With feet shoulder-width apart, hold hands shoulder height.
- Raise your right knee.
- Raise your left arm over your head.
- Return right leg to starting position.
- Repeat with your left knee.
- Repeat.
Minute #9 Cobra Leg Lifts
Doing one last set of cobra leg lifts is a great way to end this intense workout.
- On your mat, lie on your stomach, elbows at your side, and hands by shoulders.
- Tuck your chin into your chest, resting your forehead on the floor.
- Breathe.
- Raise your left leg off the mat as far as you can without straining.
- Hold for a moment, then return left leg to mat.
- Repeat with the right leg.
- Aim for five reps in one minute.
Minute #10 End Stretches
With feet shoulder width apart and hands straight to your side, stand up straight, focusing on the importance of good posture.
- Begin with a few neck rolls, slowly moving your neck from right to left, releasing tension and stress.
- With hands on hips, bend slowly at the waist – first to the right, and then to the left, conscious of back muscle groups.
- Repeat for one minute.
Mix these exercises for variety. The importance of standing correctly throughout the day and maintaining correct posture is imperative to relieving back pain. Concentrate on your posture and back muscles. Poor posture ages you and keeps you from looking your best. Take control and stand up straight. Before beginning any exercise program, consult with a fitness expert or your health care professional. Get moving!