3 Quick Exercises to Relieve Back Pain in Under 30 Seconds
Back pain is one of those annoying problems that almost everyone experiences at some point. Whether it’s from sitting too long, lifting something the wrong way, or just moving awkwardly, it can leave you feeling stiff and uncomfortable. But here’s the good news—you don’t need fancy equipment or hours of stretching to feel better. In fact, you can start easing your back pain with three simple exercises that take under 30 seconds each.
These quick exercises target the muscles around your hips, core, and legs, which play a big role in supporting your lower back. By getting these muscles working properly, you can relieve pressure on your spine and get back to feeling good. Let’s dive right into how you can fix your back pain fast!
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1. The Hip Hinge Exercise
The Hip Hinge is a fantastic exercise to train your body to move correctly. When we bend over, many of us tend to use our lower back instead of our hips. This puts unnecessary strain on the spine. The hip hinge teaches you how to move from your hips, which is a much safer way to bend and lift things.
How to Perform the Hip Hinge:
- Stand with your feet about hip-width apart.
- Place your hands behind your lower back, making sure to straighten your arms so you feel your triceps (the muscles on the back of your arms) engage.
- Slightly bend your knees, just enough so they aren’t locked.
- Push your hips back and up, almost like you’re trying to reach a wall behind you with your bum.
- You should feel a stretch in your hamstrings (the backs of your thighs). Keep your back straight as you move.
- Slowly return to a standing position by pushing your hips forward.
What You Should Feel:
- You’ll feel a stretch in your hamstrings but no pain in your lower back.
- This stretch helps loosen up the back of your legs, which often get tight and pull on your lower back, causing discomfort.
Reps: Start with 2 sets of 10 reps. You should begin feeling some relief after a few rounds.
2. The Plank Body Saw
Next up is the Plank Body Saw, which is a simple exercise that gets your core muscles activated. Your core is important because when it’s strong, it helps support your lower back and keeps it from taking on too much work.
How to Perform the Plank Body Saw:
- Find a wall and place your hands on it, about chest height.
- Lean slightly forward, putting some of your weight onto the wall.
- Let your hips sink forward just a little, until you feel your belly tighten. This is your core turning on.
- Hold this position for a second, then slowly push your hips back again.
- You can make this exercise more challenging by lifting one leg off the ground slightly while holding your position.
What You Should Feel:
- As your core engages, you’ll feel the muscles in your abdomen and legs working.
- This exercise helps relax your back because when your core is activated, it takes pressure off your spine.
Reps: Start with 2 sets of 10 reps. This only takes a few seconds but helps your core muscles kick in and give your back a break.
3. The Glute Bridge
Finally, let’s talk about the Glute Bridge. This exercise strengthens your glutes (the muscles in your bum) and hamstrings, which help support your lower back. Many people with back pain have weak glutes, and this exercise is a quick way to wake them up.
How to Perform the Glute Bridge:
- Start by lying on your back with your knees bent and feet flat on the floor, about hip-width apart.
- Place your hands by your sides for support.
- Lift your hips towards the ceiling, squeezing your glutes and hamstrings as you go.
- Hold the position for a second or two, then slowly lower your hips back to the ground.
- Make sure you’re lifting with your glutes and not straining your lower back.
What You Should Feel:
- You should feel your glutes and hamstrings working. If your back starts to hurt, focus on using your glutes more or tighten your core.
- This exercise strengthens the muscles that support your spine, making it easier for your back to relax.
Reps: Do 2 sets of 10 reps. If you start to feel any discomfort in your lower back, it could be because you’re using your back muscles too much—focus on squeezing your glutes instead.
Why These Exercises Work
All three of these exercises work because they target the muscles that support your back. Often, when we experience back pain, it’s because the muscles around our hips, legs, and core aren’t doing their job. This forces the spine to pick up the slack, which leads to pain and discomfort.
By strengthening these muscles and training your body to move properly, you can reduce back pain and prevent it from coming back. Plus, these exercises are easy to do at home, require no equipment, and take just seconds to complete.
Other Tips to Prevent Back Pain
While these exercises are a great start, there are a few other things you can do to keep your back healthy:
- Watch your posture: Sitting or standing with poor posture can put extra strain on your back. Try to keep your spine neutral and avoid slouching.
- Take breaks from sitting: If you sit for long periods, take a break every hour to stand up and stretch.
- Lift properly: When lifting heavy objects, bend your knees and lift with your legs, not your back.
- Strengthen your core: A strong core helps support your spine and takes pressure off your lower back.
Conclusion
If you’re struggling with back pain, these three simple exercises can offer quick relief. The Hip Hinge, Plank Body Sore, and Glute Bridge each target important muscles that support your back, helping you move better and reduce discomfort. Best of all, they take less than 30 seconds each, so you can easily fit them into your day.
Start with 2 sets of 10 reps for each exercise, and you should begin to notice your back feeling better in no time. Remember to focus on good form, activate the right muscles, and be patient—your back will thank you!
