This 15-minute daily routine will help you get rid of back pain forever


Back pain is the disease of the century with around 90% of adults experiencing it at some point in their lives. It is also the most classic cause of work-related disability: many days are lost because of the pain caused by back pain.

OMGIFacts has prepared a daily routine of 15 minutes that will not only help you get rid of back pain but also prevent it from coming back. Remember that warm-up exercises are necessary before you start.

Hamstring floor stretches

Steps :

  1. Lie on your back, one leg bent.
  2. Using a stretching ribbon and with your hands, pull the straight leg straight up and then towards the face. Pull until the stretch is comfortable but difficult.
  3. Hold this position for 30 seconds and do the same with the other leg.
  4. Repeat this exercise twice.

How does it help? Stretching the hamstring can reduce back pain by lengthening the thigh muscles. Longer muscles relieve pressure on the lower back and limit pain.

Lying spinal twist

Steps :

  1. Lie on your back, arms stretched out to the sides, perpendicular to the head.
  2. Raise your right leg and with your left hand, pull your right leg over your left leg and toward the floor on the left side.
  3. While you’re doing this, slowly turn your head to the right side.
  4. Hold this position for 30 seconds.
  5. Now slowly return to the original position and do the same on the other side.
  6. Repeat this exercise twice.

How does it help? This helps release tension in the lower back and strengthen the shoulders. In addition, it lengthens the lumbar support muscles.

Psoas stretching

Steps :

  1. Start standing, standing up straight.
  2. Place the right leg forward and the left leg backward by bending the right knee. Keep your upper body straight.
  3. Hold this position for a few seconds and then lower your left knee until you touch the ground.
  4. Now bring your upper body forward, keeping it straight.
  5. With the help of the left hand, pull the left heel up.
  6. Hold this position for 30 seconds and change legs.
  7. Repeat this exercise twice.

How does it help? The main role of the psoas muscle is to flex the hips to raise the legs towards the torso. This type of exercise also helps stabilize the spine. These muscles come into play when you move, but they are negatively affected if you sit too long. If these muscles shorten or become tense, they cause pain in the back. These stretches work to lengthen them and strengthen the psoas muscles.

Cat Cow pose

Steps :

  1. Get on all fours. Put the wrists under the shoulders and knees separated at hip-width.
  2. Inhale by arching your back and looking up.
  3. As you breathe out, push your back upwards, making your back round and trying to look at your navel.
  4. Do this for a minute.
  5. Rest for 30 seconds and do it again.

How does it help? This position increases the flexibility of your neck, shoulders, and spine. It also stretches the muscles of the hips, back, abs, thorax, and lungs. It helps relieve the stress of menstrual pain, as well as lower back pain.

Cobra position

Steps :

  1. Lie on your stomach, palms on the floor, along your chest.
  2. Now slowly raise your upper body with an arc. Do not press too hard with the palms of your hands on the ground and find yourself a comfortable position.
  3. Hold this position for 30 seconds.
  4. Repeat this exercise four times.

How does it help? This yoga position stretches the shoulder muscles, eliminates the stiffness of the lower back, and softens, in addition to strengthening the spine. It also relieves you of stress and fatigue.

Stretch from knee to chest

Steps :

  1. Lie on your back, lift your right leg, and use both hands to bring your leg to the chest.
  2. Hold this position for 15 seconds.
  3. Change legs.
  4. Repeat this exercise twice.

How does it help? This helps stretch the lower back, hamstrings, and glutes. Stretching makes you more flexible and increases the range of motion of your joints.

Downward-facing dog pose

Steps :

  1. Get on all fours with your hands at the hip level.
  2. Now lift your hips up. Focus on breathing.
  3. Hold this position for 15 seconds.
  4. Return to a normal position.
  5. Repeat this once.

How does it help? This position relieves back pain by stretching and strengthening the shoulders, hamstrings, calves and hands, which helps stabilize the spine.

Wide-angle seated forward bend

Steps :

  1. Start by sitting down with your legs open. Force a little on the thighs and sit straight and well straightened.
  2. Inhale and raise your arms above your shoulders.
  3. Exhale, let the left arm slide slowly inside your left leg and try to touch your toes. If you can’t touch your toes, don’t worry, with time and practice, you will get there.
  4. Remains in this position for 15 seconds and returns to the initial position.
  5. Repeat the same on the other side.
  6. Do it once.

How does it help? This exercise helps to stretch the lumbar muscle and relieve muscle pain in the back.

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