Standing up straight a woman raises both arms out to the level of her shoulders. She holds her arms straight while turning her upper body to the right. A man, Roland Liebscher-Bracht stands next to her and explains the exercise by articulating with his hands.

Back Pain

Back Exercises: Best 1 Minute Back Pain Exercise

Body Part:
Back

Equipment:
None

Level:
Beginner

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

Germany’s trusted pain specialist

Read more

Roland & Petra

THE PAIN SPECIALISTS

Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.

More about the founders

download your Free pdf Guide

The Liebscher & Bracht Back Pain Guide

Get more easy-to-follow exercises for back pain that you can do from the comfort of your home.

download now

Discover the best exercises to treat your pain - for free!

Join over 2.5 million people worldwide who are already using our unique therapeutic techniques. Download our FREE PDF guide with 6 simple exercises for back pain and see the results for yourself!

Start your pain-free life now.

I agree to the terms and conditions of the privacy policy.


Did this contribution help you?

Then we would be happy if you shared it with your friends:

Reclaim Your Mobility with One of the Easiest Back Exercises

Ranking in the top ten of the most frequent pain conditions in the world, back pain is a recurrent ailment for most of us — much to our dismay. That it is this common is no surprise considering our modern lives aren’t exactly back-friendly. Particularly sitting all day or carrying heavy loads can put quite the strain on our spine.

Every problem has a solution, though! And this one is quite simple: exercise the pain away. As leading pain specialists, Liebscher & Bracht developed special back exercises that can help you prevent and soothe back pain consistently if you do them regularly. One of these we’ll share with you today. The best part is that this stretching sequence only takes a minute! Do it twice a day — once after getting up and another time before going to bed — and you’ll notice a difference soon enough. 

Watch the video and check out the written instructions below.

Here’s one brief sequence of back pain exercises you can do every day that will make your back feel good. And the whole thing should take you no more than a minute.

There are six exercise movements altogether. Good luck!

Fight Pain with Information.

Roland Liebscher-Bracht is performing a pain-free exercise.

Subscribe to The Pain Relief Advisor

Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.

I agree to the terms and conditions of the privacy policy.

Back Pain Exercises: Stretching Sequences

A woman is bending down, touching her toes.

1. Forward Stretch Back Pain Exercise

    To start these back exercises, stand up straight with your knees locked, and then bend forward with a straight back. Stretch out your arms towards the floor, letting your head fall forward and rounding your back as you do so. Extend this stretch as far as you feel comfortable, then slowly return to your starting position.

     

    Standing up straight a woman leans backwards while holding her arms on her buttlocks. A man stands next to her and helps her to execute this exercise.

    2. Backward Stretch Back Pain Exercise

    Standing up straight, again with your knees locked, place your hands on your buttocks and push your groin forward. As you do so, slowly bend your head and upper body backward. Once you get to the point of maximum stretch, carefully allow your body to return to an upright position.

    A woman is stretching one arm upwards and the other to the ground.

    3. Right Side Stretch Back Pain Exercise

    Stand up straight with both arms down by your sides. Then, lift your left arm up above your head, at the same time stretching your upper body over to the right. As you do this, let your right arm slide downwards to maintain your stability. When you have reached the maximum point of your stretch, slowly bring your body back up out of the stretch and return to your start position.

    A woman is stretching out her arm.

    4. Left Side Stretch Back Pain Exercise

    Stand up straight with both arms down by your sides. To stretch your other side, lift your right arm up over your head while at the same time stretching your upper body over to the left. As you do this, let your left arm gradually slide downwards to maintain your stability. When you have reached the maximum point of stretch, slowly bring your body up out of the stretch and return to your start position.

    A woman is stretching out both her arms, twisting her torso a bit.

    5. Left Horizontal Rotation Back Pain Exercise

    Stand upright with your arms horizontal and fully outstretched (palms open) at shoulder height. Now slowly rotate your head and upper body once toward the left. When you reach your maximum comfortable stretch, slowly rotate back to your start position.

    Standing up straight a woman raises both arms out to the level of her shoulders. She holds her arms straight while turning her upper body to the right. A man, Roland Liebscher-Bracht stands next to her and explains the exercise by articulating with his hands.

    6. Right Horizontal Rotation Back Pain Exercise

    To stretch the other side: Once again, stand upright with your arms horizontal and fully outstretched (palms open) at shoulder height. Slowly rotate your head and upper body once toward the right. When you feel you have reached your maximum comfortable stretch, slowly rotate back to your start position.

    Fight Pain with Information.

    Roland Liebscher-Bracht is performing a pain-free exercise.

    Subscribe to The Pain Relief Advisor

    Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.

    I agree to the terms and conditions of the privacy policy.

    Did this contribution help you?

    Then we would be happy if you shared it with your friends:

    If you have back pain, you might also be interested in the following topics: 

    A man is flexing his muscles

    Muscle Building and Back Pain?

    Do you believe that muscle building will prevent back problems and also help with acute pain? Find out more in this article.

    Learn more
    thoracic spine featured

    Get Rid of Thoracic Spine Pain

    Thoracic spine pain can substantially affect your everyday wellbeing and movement. We’ll show you useful exercises.

    To the Article
    A woman is stretching her back with Liebscher & Bracht's Back Hero.

    Back Stretches: Ease Your Back Pain

    Discover how to rejuvenate your back and hips with our Back Hero. All you have to do is choose the perfect Back Hero stack, lie down, and stretch.

    Try Our Back Hero Stretch

    Not what you are looking for?

    Then you will find the right article in our encyclopedia of pain:

     
    encyclopedia of pain