Health

7 exercises in 7 minutes for instant lower back pain relief

Back pain in something we’ve all experienced at least once in a lifetime, but as we get older this pain gets more accentuated and even chronic for many people. Chronic back pain is excruciating and can appear all of a sudden without a reason and last for a long time. Many people describe it as the worst pain they’ve felt in their life.
The best way to resolve back pain is through stretches, but you need to know the right ones to perform. Many people lose faith in this approach because they haven’t done the right ones or they haven’t done it correctly.
In this article we’ll present the most effective stretches for lower back pain – 7 stretches in just 7 minutes. You‘ll be surprised how effective they are and how quickly they’ll help you relieve your problems. This system works like a charm and you should try it and see for yourself!

7 stretches in 7 minutes – Instant relief for lower back pain

Lying Down Quadriceps

This stretching exercise is quite popular and you’ve probably done it before but this time we’ll do it with a twist. Instead of standing up you’ll be lying down and eliminate the need to keep your body balanced, making it easier to perform it.
You need to lie on one side and take your leg just under the ankle.Pull it gently towards your butt and switch to the other leg.

Knees to Chest

Lie on your back with your legs bended at the knee, feet parallel to the ground. Start by holding one knee towards your chest for 30 seconds then grab the other for another 30 seconds. If you want to reduce the pressure from your knees place your hand behind the knee and not on top of it.

Piriformis Stretch

Keep the position from the previous stretch just now your opposite leg should be crossed over. Cross one leg over the other making sure the ankle passes your knee and then pull it towards your chest. Stay for 30 minutes in this position and switch to the other leg.

Floor Hamstrings

One more stretch in this position and then we move on. Keep the position from the previous stretch and raise one leg up to the ceiling. Reach out for your hamstrings with both hands, hold for 30 seconds and switch to the other leg. AT first your leg won’t be completely straight but don’t worry, it will become once you improve your flexibility.

Spinal Stretch

Lie on the floor and keep your shoulders flat while you cross one leg over the other and try lowering your knee to the floor. You can even press your knee with the opposite hand gently to further increase the stretch. Stay in this position for 30 seconds and switch to the other leg.

Total Back Stretch

Stand up next to a table or a counter with the height of your waist, you’ll need to hold on to this object for this stretch. Lean towards the counter and stretch with your entire back. Hold in this position for 30 seconds, shake off for a few and repeat once more.

Hip Flexors

For this stretch kneel down on one knee and put both hands just over your knee. Stretch gently for 30 seconds and switch on the other leg. Keep your back straight and stretch.
Warning: Before attempting any stretch make sure you consult your doctor because you could do more harm than good if you try anything unsupervised.

Article and image source: theheartysoul.com

 

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