Stretches to get rid of lower back pain in 3 minutes

Working a 9-5 everyday can do extreme harm to do your body. Living a sedentary lifestyle is not only bad for your back, but also to your health in general. Did you know that sitting down for over 12 hours a day can shorten your lifespan according to CNN. The best way to combat this is to add in regular exercise and a stretching routine. The stretches I do only take 3 minutes to do every day.

I’ve been doing this routine for over 5 years and could honestly tell you that it works! My back has never felt better and I feel 10 years younger. Most people in my age bracket tend to groan while getting up and sitting down whereas I get up without a struggle.

This is because of my daily stretching routine which I do for 3 minutes a day. There is literally no excuse for you not to do this. Everyone has 3  minutes in their day to do some simple stretching.

In this little guide, I will show you 3 stretches I do everyday for only 3 minutes which has helped me reduce my back pain. Without further ado, let’s get started.

3 awesome stretches to reduce back pain

The knee to chest method

The first stretch we’re going to be doing is the knee to chest. In order to do this, you simply have to lie flat on your back with your toes pointed towards the ceiling. Then slowly, elevate your right nee and bring your knee closer to your chest. Once your knee is stretched towards your chest, simply use your hands to grab onto your leg and tighten the grip around it. Hold this position for 30 seconds and repeat with the other leg.

The cow pose method

This position is quite simple to do. Simply go on all fours with your hands directly under your shoulders and your knees directly under your hips. Arch your spine a little, inhale and tighten your abdominals for that stretch. Hold this position for around 10 seconds.  Rinse and repeat for a total of 10 times which makes this a minute.

The cobra method

This method is one of my favourite stretches because of the nice stretch you feel during the workout. To do this workout, simply lie down flat on your stomach with your legs extended. Now simply bring your upper body up so that your hips are now elevated. Lock your arms out and push your chest out. Your head should be facing forward now with your entire upper body elevated. This will now enable you to feel a nice stretch on your lower back. Hold this position for around 20 seconds and repeat it for a total of 3 times.

Alternative methods to reduce back pain

There are some ways to reduce lower back pain which you may not be aware of. The main method to reduce back pain is to have a comfortable armchair which you can sit down on. There are many ways of finding one but you will need to look for ones that fit your budget. Here are a bunch of cheap armchairs which you can get which will help alleviate your lower back pain.

That is all! Do these 3 simple stretches every day for a total of 3 minutes and you’ll never feel better. I’ve been doing this same routine every day for 5 years and I have no back pain. Give it a try and let me know in the comments below if it has helped you.


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