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Back pain is a common problem that can affect daily activities and overall health. However, you don’t have to reach for medications or expensive remedies – simple at-home exercises you can do in just a few minutes a day can help.
Exercises for quick relief from back pain
For preventing back pain and for relieving acute problems, try incorporating these exercises into your daily routine. Perform them ideally 3 times a day, and you’ll notice the first changes after just a few weeks.
Relaxation of the back using a rolled-up blanket
Lie on your back and place a rolled blanket or towel under the lower part of your spine. Stay in this position for about 5 minutes and breathe deeply. This simple exercise will relieve tension in the lower back and at the same time support proper spinal alignment.
Seated leg stretch
Sit on the floor with your legs extended in front of you. Place a rolled blanket under your knees and gently lean toward your feet without pushing into pain. The exercise stretches the back muscles and relieves the spine.
Tennis ball: A great aid for releasing tension
Another method to get rid of back pain is to use an ordinary tennis ball. Lie on it so that it is placed under your buttocks, where nerves that often cause pain in the lumbar area are located. With gentle pressure you can release muscle tension. It’s important to be careful and avoid applying too much pressure.
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Important notice
When exercising, always listen to what your body allows. If you feel pain, modify the exercises or choose a milder variant so you don’t hurt yourself. These short exercises can, however, be an effective prevention against unnecessary pain and can benefit you in the long term.
