Back pain is a clear consequence of the sedentary lifestyle most of us have today. It is so common that a minor discomfort is a daily occurrence for many, lasting for months on end.
It may seem like you need to go out for a run or the gym or start being an exercise guru to get rid of it. The truth couldn’t be further from this. Luckily for us!
All you need are 7 minutes to stretch your lower back so that it stays elastic and aligned in place. Here are the 7 Stretches In 7 Minutes for Complete Lower Back Pain Relief.
LYING HAMSTRING STRETCH
Lie down on your back and bend your knees at a 90-degree angle with your feet flat on the ground.
Put your hands behind one of your thighs and stretch the leg you are holding until it is completely straight. It is best to stretch your leg at a lower and more comfortable angle and have your hands closer to your hips than your knees and then start moving your foot towards your head.
Make sure your back, neck, and head stay flat on the ground.
Hold the position for 30 seconds and bend your knee again until your foot is flat on the floor. Repeat with the other leg.
Do it one more time with each leg.
KNEE TO CHEST STRETCH
Stay on the floor and bend one knee to bring it to your chest while the rest of your body stays flat on the floor. Make sure your hip doesn’t turn or twist.
Hold the position for 20 seconds. Inhale while you stretch your leg down to the floor again. Repeat with the other leg and then do it once more with each one.
On the floor, lie down straight and hold your arms out, forming a cross with your whole body.
Bend your right knee until your foot is at the same height as your left knee. With your left hand, hold on to your right knee and push it down to the floor (on the left side of your body). While you do this, turn your head towards your right hand.
This will stretch our whole back and put it all in place. Slowly move back to the original position, stretch your leg, and bend the other. Push it with your right hand towards the floor on your right side and look left.
Hold the position for 20 seconds every time — repeat sequence 2 or 3 times.
THE PIRIFORMIS STRETCH
Still, on the floor, bend your knees. Put your right calf on your left knee as if you were crossing your legs, sort of.
Now hold your left thigh with both hands and, without stretching your leg, move your left knee towards your head.
The idea here is not to overdo it. It is a stretch. It is supposed to help your muscles relax and gain elasticity. If you need to raise your head, that is alright.
Hold the position for 30 seconds. Relax your body and repeat with the other leg.
THE HIP FLEXOR STRETCH
On your knees, with your body straight, put one leg forward. Both knees are now bent at 90 degrees. Your front foot must be flat on the ground.
Now lean forward without twisting your hip and without raising your back foot and leg.
Hold the position for 30 seconds and then repeat with the other leg.
QUADRICEPS LYING DOWN STRETCH
Lie down on the floor on one side. Put your lower arm below your head for better support.
With your upper hand, bend your upper leg and grab your calf. Use your hand to help stretch.
Hold for 30 seconds and then switch sides. Repeat once again with each side.
TOTAL BACK STRETCH
Stand up straight in front of a table or a chair that is hip-high. Stretch your arms up and bend at the waist until you touch the chair or table. You must do this without bending your knees and keeping your back straight. It can also be done against a wall, as the picture shows. In this case, you need to bring your toes up as well.
Hold the position for 30 seconds and try to pull back with your waist a little. You’ll feel the stretch. It is fantastic!
Stretch back up and repeat once more.