Back exercises in just 15 minutes a day
Back Exercises in Just 15 Minutes a Day
Back pain is a common issue for many people. Regular exercise can help relieve discomfort and prevent future problems. The following moves stretch and strengthen your back and supporting muscles.
Start by repeating each exercise only a few times. As you get stronger, gradually increase your repetitions. If you’re exercising after an injury or due to ongoing back pain, check with your physical therapist or healthcare provider before starting.
1. Knee-to-Chest Stretch
Lie on your back with knees bent, feet flat.
Pull one knee toward your chest with both hands. Keep your belly tight and press your spine to the floor. Hold for 5 seconds.
Return to start, repeat with the other leg.
Then try both legs together.
Repeat each stretch 2–3 times. Try the full routine morning and evening.
2. Lower Back Rotational Stretch
Lie on your back, knees bent, feet flat.
Keep shoulders on the floor as you roll your knees to one side. Hold 5–10 seconds.
Return to center, then roll to the other side.
Repeat each side 2–3 times.
3. Lower Back Flexibility Exercise
Lie on your back, knees bent, feet flat.
Tighten your belly to lift your lower back slightly off the floor. Hold 5 seconds, then relax.
Flatten your back against the floor by pulling your belly button inward. Hold 5 seconds, then relax.
Begin with 5 reps per day and build up to 30.
4. Bridge Exercise
Lie on your back, knees bent, feet flat.
Keep shoulders and head on the floor. Tighten belly and buttocks, then lift hips until your body forms a straight line from shoulders to knees.
Hold for 3 deep breaths.
Lower down and repeat. Start with 5 reps, build up to 30.
5. Cat Stretch
Get on your hands and knees.
Arch your back upward, pulling your belly toward the ceiling as you drop your head.
Then let your back and belly sag toward the floor as you lift your head.
Return to start and repeat 3–5 times, twice daily.
6. Seated Lower Back Rotational Stretch
Sit on a stool or armless chair. Cross your right leg over your left.
Press your left elbow against the outside of your right knee and twist to the side. Hold 10 seconds.
Repeat on the other side.
Do 3–5 stretches per side, twice daily.
7. Shoulder Blade Squeeze
Sit tall on a stool or armless chair.
Squeeze your shoulder blades together. Hold 5 seconds, then relax.
Repeat 3–5 times, twice daily.
