7 Easy Stretches You Can Do In 7 Minutes For Complete Lower Back Pain Relief
By Timfly
Back pain can ruin anyone's day, especially if you wake up with it. Here we have 7 easy stretches you can do in 77 minutes to get some relief.
Knee to Chest Stretch
Lying flat on your back, bring your knee to your chest and hold for 20 seconds. In addition to helping with lower back pain, this stretch helps strengthen your glute muscles. Repeat with other side. Do each side twice.
Hamstring Floor Stretch
While lying flat on your back, pull your leg up straight with your hands behind your knees for support. Hold for 30 seconds, then repeat with other leg. Do two reps of this stretch.
Spinal Stretch
Lay on your back and put right arm out straight from your shoulder. Twist right knee toward other side while keeping arm on the floor. Hold for 20 seconds. Repeat, but be careful not to cause more pain.
Piriformis Stretch
While laying on back, put right ankle over left knee. Pull left knee toward chest, using hands behind knee for support. Hold for 30 seconds. Repeat with other leg. It is best to only do this once with each leg.
Hip Flexors Stretch
Kneel. Put left foot flat on floor with knee bent while right knee remains on floor. Lean forward on left knee. Hold for 20 seconds, then repeat with other knee. Do each leg twice.
Quadriceps Lying Stretch
Lie on your left side. Bend your left elbow and gently prop your head up with your left hand. Bend your right knee and hold onto the top of your foot with your right hand. Pull your heel toward your bum.
Total Back Stretch
While standing, find a solid object to hold onto, like a railing. Bend at waist and stretch back muscles, holding for 30 seconds. Once that is complete, stand up and put right arm over head with elbow bend toward left side. Hold for 10 seconds. Repeat with left arm.
Doing these exercises will help pain in your lower back. It is best to try to turn this into a daily routine for best results.
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