7 stretches in 7 minutes to eliminate back pain

Back pain mostly appears because of jobs in the office which demand a lot of sitting and cause a lot of stress.

It can appear in people of all ages. It’s excruciating and really uncomfortable. Various other factors can cause it too, like: lifting heavy objects, exercising, sitting for too long etc.

Some people try to treat it, but there are others who have just learned to live with it. In this article, we’re going to present you 7 stretches that will help you get rid of the terrible back pain at once. You’ll be extremely relieved!


Forward bend

You can perform this stretch for any sudden or unusual back pain. Put a chair that will be as high as your hip in front of you. Put the hands on the chair. Then, step away a little bit. Start bending forward and stop when your head becomes placed between your arms. Stay in that position for 1 minute and release.

Hip Flexor Lunge

Back pain can sometimes cause tight hips and this is the perfect exercise for that. Put your right foot forward and then, lower your left knee to the floor. It looks like a lunge position. Stretch your left leg as far back as possible and stay like that for 30 seconds. Then, return to the original positions. Switch your legs and repeat the movement once again.

Quad Stretch

For some types of back pain, your quads may not be stretched enough. Just lay down on the ground on the right side. Then, bend your knee but make sure you don’t separate your knees from touching. Use your left hand to reach towards the left ankle. Start pulling for 30 seconds to stretch your quads. Then release. Switch the sides and repeat the procedure once again.

Knee to chest stretch

Lie down on your back. Stretch your legs fully. Bend your left knee and hold your calf. Pull the knee towards your chest. Remain in that position for 30 seconds. Then release. Switch your legs and repeat the procedure once more.

Supine Twist

Use this stretch to treat low back pain. First, lie down on your back and bend your legs at the knees. Both of your feet should be on the floor. Put your left leg over the right one and then turn both of your legs to the left. Make sure you turn your upper body to the other side. Switch your legs and repeat the procedure once again.

Hamstring stretch

Lie down on your back. Bend your left knee, but you must keep your foot on the floor. Put your hands at the back of your leg, right above your knee. Lift the other leg high and hold like that for 30 seconds. Go back to the original position and switch your legs. Then, repeat.

Figure four stretch

Lie down on your back. Bend your left knee, but keep your foot on the floor. Raise your right knee to the chest and put your ankle across the knee. Let your right knee fall to the side. Remain in that position for 30 seconds. Switch your legs to repeat the procedure once again.

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