10 Stretches In 10 Minutes For Complete Back Pain Relief And Improved Mobility

Lower back pain, and pain in hamstrings and legs is a common complaint amongst Americans across the country. Stress on your muscles can be caused by many different factors, but the most common reason is lifestyle stresses. Your body carries the stress just as much as your mind, and without the proper release, it could actually cause you physical pain.

But what most people don’t realize is that you can strengthen your body to relieve and prevent any future injuries. And the best part? All you need is a towel. That’s it. This routine can be performed at any time of the day, but for the best results we recommend trying it first thing in the morning to loosen up your body and get it ready for the day.

The Routine

What you’ll need is a normal sized towel, one that is long enough for you to lay down on. For some movements, some people might prefer the use of a pillow. But that’s it! Let’s get started.


This movement is great for relieving tension in your lower back and strengthening your support muscles (legs, glutes, and back).

Lie on your back on your towel with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.Repeat the lifts for 1 minute, squeezing your glutes and hamstrings at the top of the movement. Be careful not to overarch your spine, as you could pull muscles in your back.

Toe Taps

Still lying on your towel  with your arms on your sides, lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor. Now slowly and quietly tap your left toes to the floor, then your right. Alternate tapping your feet for 1 minute, but if you feel any lower back discomfort don’t touch your feet to the floor.

Single Front Leg Raises

This movement will help improve your balance while strengthening your thighs and glutes!

Stand with your feet hip-width apart, holding an end of the towel in each hand. Bend your right leg and raise it about 3 inches off the floor. Extend both arms in front of you at chest height keep your palms facing down, and keep the towel pulled taught. Keeping your arms straight, raise them above your head and hold for 3 counts, then return to chest height. Repeat this movement on each leg for 1 minute.

Squat With Kick-Back

Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin, then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for 1 minute. If you feel a strain on your lower back, bend less at the hips when extending your arms and leg.

Single Leg Squat With Towel

Stand with your feet together and place your right foot on top of your folded towel. Shifting your weight to your left leg, slide the towel out slowly to your right, then slowly return to the start position. Work this side for 45 seconds, keeping your elbows bent and your fists together near your chin. When you squat, your left knee should bend between 45 and 90 degrees. After 30 seconds, switch legs and do the squats and slides for another 30 seconds.

Towel Squats

This movement really works on your whole lower half, strengthening it and making it less susceptible to injury.

Start with your feet shoulder-width apart and your towel pulled tight in your hands in front of your chest. Squat down as if you were going to sit in a chair, keeping your weight over your heels. Squeeze your glutes as you return to the start position. Repeat this movement for 1 minute. As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.


Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring your arms out straight in front of you and lower into a squat. Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes or pulling your hamstring. Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don’t let your knees creep past your toes. Repeat this movement for 1 minute.


Stand with your feet together with your hands on your hips. Step forward with your right leg, dropping your left knee to the floor as far as you can without letting your right knee pass your toe. Hold for 3 seconds and push through your right heel to return to the start position. Alternate legs and repeat for 1 minute.

Clam Dig With Rotation

This movement will improve the mobility and strength of your hips.

Lie on your towel on your right side with your head cradled in your right palm. Bend your knees in front of you 45 degrees. Keep your left elbow pressed into your side and your left hand on your right thigh. Lift your left leg up to the ceiling at about 90 degrees, keeping your hips stacked without rocking backwards and with your elbow pressed into your side.Hold at the top for 2 seconds before returning to start. Repeat for 30 seconds then switch sides.

Cool Down Stretch

After this routine, it’s important to stretch your muscles to ensure that they can repair themselves properly and grow stronger.

Stand with your feet shoulder width apart, hold your towel tight in front of your chest. Bending at your hips, slowly reach through your hands and spine to the floor. Only bend as far as you can before feeling discomfort, but make sure to try and reach forward with your hands. Hold for 3 seconds, return to the start and slowly rotate from your hips to the left and right. Repeat this movement for 1 minute and you’re done!

This routine only takes 10 minutes of your morning for a life free from back, leg, and glute strain and pain!


This article was republished with permission from Health Holistic Living.

Michelle Toole

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