7 simple exercises to do at home to relieve back pain in 10 minutes

According to statistics, more than 50% of all people, irrespective of age, suffer from pain and especially back pain in a more or less chronic way. Because of the times we live in, many of us lead a sedentary lifestyle, perhaps sitting in front of a computer.

Back pains are the first signals that our body sends us, asking us to be more physically active!

But since time is short, we have collected for you 7 simple exercises that take no more than ten minutes to complete and will get your back in excellent shape!

1. Knee-to-Chest stretch exercise - Hold for 20 seconds. Repeat 2 sets.

• Lie down on your back 
• Fold and bring both legs to your chest. 
• Wrap both arms as high up on your legs as you can. You will feel the muscles of your back being pulled, especially down. 
• Hold the position for twenty seconds and repeat it twice in total.

2. Single leg to chest stretch --- Hold for 20 seconds. Repeat 2 sets.

• Lie down on your back. 
• Bend the right leg and bring it to your chest. 
• Hold your knee and shin with your hands and bring it as close to your chest as you can. 
• Hold the position for 20 seconds and repeat it twice for each leg. 
• This exercise works like the previous one but uses part of the body weight to stretch the thigh muscles. If you can not do it with the other leg extended, you can bend it slightly, keeping your foot on the ground.

3. Stretching the Iliopsoas muscle --- Hold for 30 seconds. Repeat 2 sets.

• Start standing up. 
• Bring your right leg forward and bend your knee while keeping your upper body straight. 
• Hold this position for a few seconds and then slowly lower the left knee until it touches the ground. 
• Place both hands on the right knee while moving the body forward. 
• Hold the position for 30 seconds and repeat it twice per leg. 
• This exercise will relax the iliopsoas muscle we use when we run, ride a bike, and play sports in general.

4. Calf Stretch with a chair or against the wall --- Hold for 30 seconds. Repeat 2-3 sets.

• Start in a standing position in front of a support such as a chair or a wall. 
• Keep enough distance from the chair to keep both hands on the back of the chair. 
• Bend your whole body forward and make sure your head goes lower than your arms. The more you can bring your head down, the more you will stretch the muscles of your back and legs. 
• Hold the position for 30 seconds and repeat it two or three times. 
• This exercise is good for your shoulders, neck, hips and back. In particular, the pressure on the lower back decreases, stretching the other muscles.

5. Stretching out the quadriceps --- Hold for 30 seconds. Repeat 2 sets.

• Start standing up. 
• Raise your left foot by bending your leg and grab it from behind with your right hand. Use both hands if it helps you to stay balanced. 
• Try touching the buttocks with the heel. This will stretch your thigh muscles, quadriceps, and back. 
• Hold the position for 30 seconds and repeat it twice per leg. 
• This exercise will lengthen the aforementioned muscles, prevent knee pain, and help blood circulation in the legs.

6.Spinal extension stretch --- Hold for 30 seconds. Repeat 2 sets.

• Lie down on your back and spread your arms perpendicular to your head. 
• Raise your right leg and close it against your left leg. Help yourself with an arm if necessary. 
• Turn your head slowly in the opposite direction while holding your arms perpendicular. You will feel the muscles of your back and bent leg stretch. 
• Hold the position for 30 seconds and repeat it twice per leg. 
• This exercise is particularly suitable for those who spend a lot of time sitting, at school or at work. It will stretch your back muscles and help you maintain correct posture.

7. Increase hamstring flexibility --- Hold for 10 seconds. Repeat 2 sets.

• Lie down on your back with your left leg bent 
• Grab behind your right knee and lift your leg perpendicular to your body. You can slightly bend your knee while you bring your leg upright. 
• Stretch your leg as much as you can, but be careful to keep the rump bone (coccyx) on the ground. 
• You should feel the stretching of all the muscles of the leg. 
• Hold the position for ten seconds and repeat it twice per leg. 
• The hamstring is much more delicate than you think. Keeping it in shape serves to prevent pain in the tendon itself,  in the rest of the leg, and also in the back.