The 7 Best Stretches For Immediate Back Pain Relief.
Many people suffer from lower back pain.
Some people have back pain because they sit too long in front of their computer.
And others have stiff backs from gardening or some other physical task that requires leaning forward.
Fortunately, there are some simple and effective stretches to relieve those lower back pain.
These stretches are quick to do! They only take 7 minutes of your time per day !
here is the 7 best stretches to relieve back pain immediately. Look :
Click here to easily print this guide in PDF.
1. Piriformis stretch
How to do
1. Lie on your back, with your legs bent and your feet on the floor.
2. Lift one leg and cross the other leg over it so that your ankle is just above your knee.
3. Put your hands behind your knee and pull your legs towards your head.
4. Hold this position for 30 seconds, then switch legs.
Note: pull until you feel a stretch in the buttocks, but especially in the crossed leg.
2. Hip stretch
How to do
1. Kneel on one leg, keeping your back straight.
2. Place your hands just above the bent knee.
3. Slowly lean forward, until you feel a stretch in your hips and legs.
4. Hold this position for 30 seconds, then switch legs.
Note: remember to keep your back straight.
3. Knees to chest stretch
How to do
1. Lie on your back, with your legs bent and your feet on the floor.
2. Lift one leg and pull your knee against your chest, until you feel a stretch in your lower back and buttocks.
3. Hold this position for 30 seconds, then switch legs.
Note: to avoid putting too much strain on your knees, put your hands behind the knee rather than on top.
If you are flexible, you can try straightening your leg towards the ceiling for an even deeper stretch. But, if you feel like it's putting too much strain on your back, leave it bent.
4. Hamstring stretch
How to do
1. Lie on your back, with your legs bent and your feet on the floor.
2. Raise one leg and extend it towards the ceiling.
3. Place your hands behind the thigh and pull, until you feel a stretch in the hamstrings.
4. Hold this position for 30 seconds, then switch legs.
Note: if your leg isn't perfectly straight, don't worry. Over time, you will gain in flexibility.
5. Stretching the spine
How to do
1. Lie on your back, with your shoulders flat on the floor.
2. Cross one leg over the other, trying to touch the floor with the knee of the bent leg.
Optional: for a deeper stretch, put light pressure on the bent knee with the opposite hand.
3. Hold this position for 30 seconds, then switch legs.
Note: you should feel the stretch in your lower back, especially towards the sides.
6. Full back stretch
How to do
1. Stand next to a table or other surface about the same height as your height.
2. Slowly lean forward, until you feel a stretch down the length of your back.
3. Hold this position for 30 seconds, shake the back muscles then repeat the exercise for 30 seconds
7. Quadriceps stretch
How to do
1. Lie on your side.
2. Bend your leg back and place your hand just below the ankle.
3. Pull the leg towards the glutes, until you feel a stretch throughout the quadriceps.
4. Hold this position for 30 seconds, then switch legs.
Note: surely you know this stretch while standing. The advantage of doing this while lying down is that you can focus on stretching without having to worry about losing your balance.
Additional advice
- In order not to put too much strain on your back and knees, we recommend that you use a non-slip yoga mat, like this one.
- Make these quick stretches part of your daily routine. This will allow you to relieve back pain now ... but also prevent it from occurring in the future!
Your turn...
Have You Tried These 7 Home Remedies For Lower Back Pain? Tell us in the comments if it was effective. We can't wait to hear from you!
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Also to discover:
7 Stretches To Do In 7 Minutes To Relieve Lower Back Pain Completely.
9 EASY Stretches To Relieve Back Pain And Hip Pain.
