7 STRETCHES IN 7 MINUTES FOR COMPLETE LOWER BACK PAIN RELIEF

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Lower back pain is the most usual issue that people experience. The pain can be light or become so strong that makes you unable to do anything.

In case you are suffering from any kind of lower back pain or if you want to make your back muscles stronger in order to prevent future appearance of any lower back disease, there are few stretches that you can implement.

The most important thing about easing lower back pain is that it will not last too long. You can implement the following 7 stretches in just 7 minutes and continue with your regular activities through the day. Your back will be relieved and you will feel better.

Lower Back Exercises

Hamstring Floor Stretch
In order to do this exercise you will need to lie down on your back. Put your leg up straight in the air and stretch out the hamstring. Hold this position for 30 seconds and then iterate the same with the other leg.

Bound Ankle Pose
Sit on the floor and put your feet together. Hold your ankles with your hands. Stay like this for 30 seconds and make a pause for 10 seconds. Repeat the same exercise for another 30 seconds.

Knee to Chest
Lie down on your back and pull your knee to your chest and hold this position for 30 seconds. Switch the legs and hold for another 30 seconds.

Spinal Stretch
Lie down on your back and cross the one leg over the other one and make sure your back is positioned straight on the floor while crossing your leg over. Keep this position for 30 seconds and then iterate the same exercise with the other leg for another 30 seconds.

Piriformis Stretch
Lie down on your back and pull the left leg to a 90 degree angle. Pull the right leg up and cross it over your left leg. Keep this position for 30 seconds and then switch legs. Imagine like you are sitting in a chair with your legs crossed but now the difference is that you are lying down on the floor.

Quadriceps Stretch
Lie down on the floor on the right side and bring up your left leg towards your back. Keep this position for 30 seconds and then switch the sides and do the same exercise for another 30 seconds.

Lunges
Place your right leg ahead and bend down. The left leg needs to be straight out behind you. Keep this position for 30 seconds and then switch the legs and do the same for another 30 seconds.

There are many factors that can cause lower back pain. The sedentary way of life is one of the most usual causes. With the help of this stretches you will make your back stronger and decrease the ache that you have experienced before. If you like to learn more about lower back pain and how to ease it, take a look at this video. There are various problems that may appear in your lower back. In case you are suffering from the ache and these stretches cannot help you, you should visit your doctor who will help you to solve your issue.

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