Many people after a long working day, after exercising or after playing with their children feel lower back pain, but don’t pay much attention since they consider that the pain occurs due to aging. But in some cases your lower back pain can become serious making it difficult for you to complete everyday tasks. Therefore, we offer you exercise that include 7 stretches in 7 minutes for complete lower back pain relief. Most importantly, you will no longer feel stiffness, aches or spasm.

 

But before you start with any of these exercises you need to warm-up:

After you have done the warm-up, lie down in a relaxing position on your back with your knees bent and feet flat on the floor.

 

How to perform a pelvic titling:

  • Put your hands on your abdomen
  • Gently tighten your abdominal muscles and buttocks and let the back of your waist to tip backwards.
  • Breathe and hold the tilt for 5-10 seconds.
  • Repeat this exercise 3 times.
  • Contract your abdominals while you exhale and pull your belly button towards your spine.
  • Hold for 5-10 seconds.
  • Repeat this 10 times.

Now you can start performing the exercises including 7 stretches:

 

  1. The hamstring stretch

Bring your leg up and hold it for 30 seconds.

 

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Repeat the same with the other leg.

 

 

  1. Knee to chest stretch

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Place your right leg at the knee with your hands on your shin and start pulling your knee toward your chest until feel tight. Hold the leg in this stretched position for 20 seconds and repeated with your left leg.  This will strengthen and relax your glutes.

 

 

  1. Spinal stretch

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Extend your right knee and hold it in this stretched position for 20 seconds. Repeat the same with you left knee.

 

 

  1. The piriformis stretch

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Lay on your back and place your right foot over your left leg right above the knee. Start pulling it slightly toward your chest until you feel tight. Hold for 15 seconds. Repeat the same process with the left leg.

 

 

  1. Hip flexors stretch

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Get yourself into a crouched position and put your right leg behind you and your left knee on the ground. Your other leg should be out front bent at the knee with your foot flat on the floor. Hold this position for 20 seconds and then repeated with your other leg.

 

 

  1. Quadriceps lying down stretch

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Lay on your side with the one arm on top and grab your lower shin with the other arm pulling your leg back behind your body. Hold for 20-30 seconds and repeat the same process with the other leg.

 

 

  1. Total back stretch

Stand arm’s length in front of a table and slightly bent your knees so you can catch the table edges with both hands.

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Hold this for 30 seconds and then try this:

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Note: Please consult a doctor before you start performing any of these exercises.

 

 

 

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    Many people after a long working day, after exercising or after playing with their children feel lower back pain, but don’t pay much attention since they consider that the pain occurs due to aging. But in some cases your lower back pain can become serious making it difficult for...