5-Minute Exercise To Effectively Reduce Your Back Pain

5-Minute Exercise To Effectively Reduce Your Back Pain


    A five-minute exercise that can offer you several benefits:

    • improve your feelings of dominance and power
    • reduce stress levels
    • reduce anxiety
    • reduce back pain
    • reduce neck pain
    • help you lose weight
    • strengthen your core
    • enhance breathing

    This five-minute exercise has gained much media attention in Japan. Toshiki Fukutsudzi developed this popular low-cost technique over a period of 10 years, that in itself should give you positive re-enforcement. Toshiki – a medical doctor, and pioneer – details the technique in his best-selling book, that has sold over 6 million copies worldwide.

    Here’s how it works

    Step 1

    Choose an ordinary towel. Roll the towel until you form a sausage-like shape.

    2016-07-25 (91)

      Step 2

      Keep the towel intact by using tape or some form of a string.

      2016-07-25 (104)-min

        Step 3

        Lie down on your back. Choose a hard surface like a wooden floor. Avoid soft surfaces like your bed or couch as this will reduce the effectiveness of the exercise.

        2016-07-25 (16)-min

          Step 4

          Carefully, place the towel where your spine begins to curve – the height of your navel.

          2016-07-25 (26)-min

            Step 5

            Make sure your feet are shoulder-width apart.

              Step 6

              Point your toes inward toward one another.

              2016-07-25 (27)-min

                Step 7

                Move your arms above your head.

                  Step 8

                  Make sure your palms are down.

                  2016-07-25 (48)-min

                    Step 9

                    Touch your pinkies.

                    2016-07-25 (50)-min

                      Step 10

                      Remain in the position for 5 minutes. You may feel sore at first, but try and hold this position. It get’s easier with practice. For desired results, repeat the exercise 3 times a day for at least two weeks.

                      2016-07-25 (65)-min

                        That’s it. Quick and simple. Fad or not, this is a 5 min exercise, 3 times a day, over two weeks. It’s worth giving it a go, as it not only reduces back pain but can improve every aspect of your life.


                          Featured photo credit: Pain Pix via

                          More by this author

                          Nick Darlington

                          Nick is a Multipotentialite, an entrepreneur, a blogger and a traveler.

                          Study Says Art Makes You Mentally Healthier, Even If You’re Not Good At It When You Can Stop Yourself From Multitasking, Your Brain Will Start To Change How Silence Affects Our Brains in A Good Way, Science Explains 5 Things That Will Happen When You Wake Up Two Hours Earlier For A Month Why Overthinkers Are Probably Creative Problem-Solvers

                          Trending in Exercise

                          1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                          Read Next


                          Last Updated on July 13, 2020

                          The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                          The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                          Now is as good a time as any to focus on getting your body into the best shape possible.

                          Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

                          Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

                          In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

                          What’s so special about this workout routine for men?

                          There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

                          Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

                          It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.


                          With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

                          Beginner full body workout routine

                          To start with, we’ll be taking a look at a beginner workout routine.

                          This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

                            Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

                            Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

                            Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

                            Intermediate workout for men

                            This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

                            This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.


                              Day 1: Chest, Shoulders and Triceps




                              Day 2: Back and Biceps



                              Day 3: Legs

                              Quads, Glutes and Hamstrings



                              Day 4:  Shoulders, chest, and Triceps





                              Every second week superset bench press and dumbbell flys.
                              Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                              Day 5: Back and Bis




                              Advanced Workout Routine For Men

                              Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                              It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                              Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                                Day 1: Chest & Back

                                • Barbell Bench Press – work up to a 5 rep max for the day
                                  • Set 1 at 50% – 1 set of 5 reps
                                  • Set 2 at 60% – 1 set of 5 reps
                                  • Set 3 at 70% – 1 set of 5 reps
                                  • Set 4 at 80% – 1 set of 5 reps
                                  • Set 5 at 90% – 1 set of 5 reps
                                  • Set 6 at 100% – 1 set of 5 reps
                                • Incline Dumbbell Press – 3 sets of 6-8 reps
                                • Dips – 3 sets of 6-10 reps
                                • Pullups – 3 sets of 5-8 reps
                                • Pendlay Rows – 3 sets of 6-10 reps
                                • Pulldowns – 3 sets of 6-10 reps

                                Day 2: Legs

                                • Squats: work up to a 5 rep max for the day
                                  • Set 1 at 50% – 1 set of 5 reps
                                  • Set 2 at 60% – 1 set of 5 reps
                                  • Set 3 at 70% – 1 set of 5 reps
                                  • Set 4 at 80% – 1 set of 5 reps
                                  • Set 5 at 90% – 1 set of 5 reps
                                  • Set 6 at 100% – 1 set of 5 reps
                                • Leg Press – 3 sets of 6-10 reps
                                • Stiff-Legged Deadlift – 5 sets of 5 reps
                                • Hamstring Curls – 3 sets of 6-8 reps
                                • Calf-Raise – 5 sets of 10 reps

                                Day 3: Shoulders & Arms

                                Day 4: Rest

                                It’s your rest day. Rest your muscle to prepare for the next round of training.

                                Day 5: Chest, Shoulders, & Triceps

                                Day 6: Back & Biceps

                                Day 7: Legs

                                Final Thoughts

                                So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                                Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

                                More Fitness Tips

                                Featured photo credit: pixabay via

                                Read Next