Many aspects of life can create and cause back pain, but finding a solution to help ease it has always been a struggle. Yes there are many workouts or stretching programmes that help, but do you have the time?

In this article we have compiled a programme to work around your lifestyle and still leave you with enough time to to do what you need. Not only that but it has been tried and tested by ourselves, and it works!

We have created a list of one-minute exercises that will help to strengthen back muscles and avoid future pain. You can have a workout any time and anywhere.

  • Training zone — any flat and solid surface (the floor, a table)
  • Exercise duration — one minute for one exercise
  • Workout time period — morning, day, night
  • Workout frequency — every day

Related Article: Yoga Poses To Relieve Back Pain

1. Spine strengthening and stretching:

Influences: Abs and back muscles

If performed correctly: You’ll feel smooth and light stretching in your lower back.

How to:

  • Gently put both knees on one side with your head in the opposite direction.
  • Your shoulders should stay motionless, fixed, and pushed to the floor.
  • Freeze in this position for 10 minutes, and repeat the same actions on the other side.

Reps: 4 times

How to:

  • From the starting position, stretch your right leg, and bend your left one.
  • Tilt your bent knee outward and your head inward.
  • Your shoulders should stay fixed.

Reps: 20 times

Related Article: Beneficial Stretching Exercises

How to:

  • Gently, one at a time, tilt your knees to one side and then the other.
  • At the same time, turn your head in the opposite direction.

Reps: 10 tilts without pauses

2. Thoracic spine strengthening

Influences: Abs and middle back muscles

If performed correctly: You’ll feel smooth stretching in your lower back.

How to:

  • From the starting position, breathe freely and deeply.
  • Arch your back, and fix this position for 15 or 30 seconds.

Another variant:

  • From the starting position, bend your back toward the floor.
  • Fix this position for 15 or 30 seconds.

Reps: 2 times for each exercise

Related Article: 8 Exercises to Relieve Sciatica Pain

How To:

  • With your back arched, lift one knee to your chest, and try to touch your forehead.
  • Then straighten your leg, keeping your position parallel to the floor.
  • Return to the starting position.

Reps: 10 times at a slow pace

3. Lumbar spine strengthening

Influences: Abdominal muscles. If your abs are weak, your stomach can bulge, and your spine can shift forward.

If performed correctly: You’ll feel light tension in your abdominal muscles.

What to do:

  • Push your pelvis to the floor, and take a breath.
  • When you exhale, lift your rib cage up.

Reps: 10 times at a slow pace

Related Article: Yoga and Stretching Exercises & Correct Form

How to:

  • From the starting position, pull one knee to the opposite elbow (the other elbow stays on the floor.)
  • Then straighten your knee, but don’t put it on the floor.
  • At the same time, pull the other knee to the opposite elbow.
  • This exercise resembles cycling.

Reps: 10 times at a slow pace

A healthy back and spine are very important for our body.