7 Stretches in 7 Minutes for Complete Lower Back Pain Relief

For those who suffer from back pain on a regular basis, these seven stretches in seven minutes for complete lower back pain relief may be the answer.

Back pain can really put a cramp in your day. For those with chronic back pain or back pain that has simply been around too long on one occasion, it is a good idea to try these stretches. If they do not provide relief, it may be worth a consultation with your doctor.

If you have been to the doctor and know you are capable of doing the below exercises, try them in an attempt to get rid of your pain and be able to function on a more normal level for daily life.

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. 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 as necessary, 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

Lay on left side. Pull right ankle toward you, bending knee. Repeat on other side. Do this twice for each side.

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.

These exercises can go a long way toward alleviating that pain in your lower back. Getting used to incorporating them into the daily routine can mean prolonged relief from the pain, which is welcome to anyone who has suffered it for any length of time.

People with back pain do not tend to have the same quality of life as others, since they can not get out and enjoy things like walks or anything requiring even minimal effort. Therefore, it is a great help to your quality of life when you get rid of that lower back pain for long periods.

Source: http://www.healthyfoodhouse.com/


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