7 one-minute stretches to avoid back pain

According to the American Chiropractic Association, 31 million Americans experience back pain. Back pain is a common problem for many people.

We face it daily – sedentary work, old mattress, lifting and moving of heavy things and more. What can you do to relieve back pain?

When people experience back pain, they resort to various treatments such as chiropractic, spa massage or expensive therapeutic ointments.

Unfortunately, all these treatments are very expensive. According to Agency for Healthcare Research and Quality, Americans spend at least $50 billion each year on back pain.

Luckily, you can save your money and time. All you need to do is exercise. This is the easiest, cheapest and most effective way to deal with back pain.

You do not need to go to the gym or have expensive equipment, because you can easily exercise at your home.

So, we would like to present you with a 7 one-minute stretching exercises to avoid back pain.

These stretches are easy to perform; they are painless and can help strengthen your muscles to avoid future back pain.



What’s more, it can take as little as 1 minute. Only one minute a day, and you can fight back pain!

If you do not feel very good, you should start performing stretching exercises as soon as possible. Roll out your mat and make a burn! Scroll down to see how perform this one-minute stretches correctly!

#1. Cobra Pose

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1. Lie on your belly with your legs extended back and your forearms flat on the floor.

2. Inhale, press your forearms down, and lift your head and chest off the floor.

3. Hold the pose for a few breaths and then exhale as you slowly lower the chest and head back to the floor.

#2. Camel Pose

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1. Kneel on the floor with your legs hip-width apart.

2. Tighten your core, lift your rib cage, lean back and reach your hands toward the heels.

3. Drop your head gently back and gaze at the tip of your nose.

4. Stay in camel pose for 20 to 30 seconds.

#3. Bow Pose

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1. Start in sphinx pose, bend your knees and grab the ankles.

2. As you inhale, lift your hips and chest off the floor.

3. As you exhale, lift your gaze and kick your feet up.

4. Stay in bow pose for 20 to 30 seconds.

#4. Thread the Needle Pose

1. Start on your hands and knees, walk your right hand forward and slide the left hand between the right knee and the right hand.

2. Twist your torso to the left and rest your head on the mat.

3. Stay in thread the needle pose for 30 seconds, return to neutral position, reverse hands and repeat.



#5. Fish Pose

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1. Lie on your back with your legs extended and place your hands under the buttocks.

2. Press your elbows and forearms into the floor, lift your chest and neck toward the ceiling and rest the crown of the head on the floor.

3. Stay in fish pose for 15 to 30 seconds.

#6. Jathara Partivartanasana

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#7. Cat Pose

How to Do Cat-Cow Stretch (Chakravakasana)

1. Start on your hands and knees with your knees under the hips and your hands under the shoulders.

2. Exhale and round your spine toward the ceiling.

3. Inhale as you come back to a neutral position and repeat 10 to 20 times.