7 EXERCISES IN 7 MINUTES TO NEVER FEEL LOWER

BACK PAIN AGAIN

FITNESS TIPS 8:22:00 PM

Stretching is probably the greatest help you can get in the

case of lower back pain. Therefore, you should just
manage to get into a regular routine and you will
successfully treat the pain in a completely safe and natural
way.

The following 7 stretches which are done in 7 minutes are

definitely worth the try, as they are especially useful in this
case. They stretch out every single inch of the back and
soothe the discomfort and unbearable pain in the area.
7 Stretches For Lower Back Pain
Floor Hamstrings

In a lying position, bend the knees, and keep the feet on

the floor. Elevate one leg upwards and reach behind the
hamstring with both hands. Hold for 30 seconds, and then
repeat with the other leg. While holding, you should feel
the stretch through the back of the leg.

Spinal Stretch
With the shoulders flat on the floor, cross one leg over the
other and try to lower the knee toward the floor. Put the
opposite hand on top of the knee and stretch it farther for
30 seconds.
Then switch sides and repeat. You will feel the stretch in
the lower back, especially on the sides.

Knees to Chest

Laying on the back, hold each knee to your chest one at a

time for 30 seconds. For a deeper stretch, straighten the
bent knee. To avoid applying pressure on your knees, put
the hands behind the knee, and not on its top. This stretch
is felt through the lower back and glutes.

Piriformis Stretch

This exercise is similar to the previous one, but with the

opposite leg crossed over. The ankle should just pass the
knee. Then, pull the knee toward the head, hold for 30
seconds, and then repeat with the other leg. You will feel
the stretch in the glutes, especially in the crossed leg.
Hip Flexors

Put the hands just above the knee and gently stretch
forward for 30 seconds. Keep the back straight. Then,
repeat with the other leg. This stretch targets the hips and
legs.

Lying Down Quadriceps

To maintain balance, lie down on one side, grab one leg

just below the ankle, and pull it toward the butt for 30
seconds. Repeat with the other leg. The stretch is felt in
the quads.

Total Back Stretch

Now stand, find a table about the height of your waist to

hold onto, and lean forward. Hold for 30 seconds, make a
short break, and repeat. This will stretch your entire back.
Note that you should be careful and gentle while doing
these stretches, and consult your doctor beforehand, in
order to prevent injuries. As soon as you start stretching,
you will experience amazing improvements!