7 Stretches in 7 Minutes To Eliminate Back Pain
About 80 percent of adults suffer from low back pain at some point in their lifetimes. In general, back pain can affect people of any age, but it is significantly more common among adults aged between 35 and 55 years. According to experts, back pain is associated with the way our bones, muscles and ligaments in our backs function together.
Fortunately, in just seven minutes, you can do seven stretches that will relieve your back pain and help you feel much better in short time.
KNEE TO CHEST STRETCH
Lie on your back and fully stretch your legs. Flex your right knee and put your hands on your calf. Pull your knee gently into your chest and stay in this position for 30 seconds. Gently move down your right leg back to the floor. Repeat the same with your left side.
HIP FLEXOR LUNGE
Tight hips can often be the cause of your back pain. This lunge stretches out your hip flexors.
Step your right foot forward and lower your left knee to the floor in a lunge position. Your left leg should be pulled properly far back. Hold for 30 seconds and go back to your starting position. Repeat the same on the other side, hold for 30 seconds.
FIGURE FOUR STRETCH
Return to a prone position on your back. Flex your right knee, keeping your right foot horizontally on the ground. Bring your left knee up to your chest and stretch out your ankle across the knee, allowing your left knee fall out to the side. Stay in this position for 30 seconds, change sides, and hold for 30 seconds.
HAMSTRING STRETCH
While still on your back, bend your right knee and press your right foot into the floor. Place your hands on the back of your leg, gripping just above your knee. Lift your left leg as high as you can. Hold for 30 seconds. Put your left leg down and repeat on the opposite side.
SUPINE TWIST
This is an excellent stretch for intense lower back pain. Lie on your back with both of your knees flexed and both of your knees on the floor. Cross the right leg over the left leg and move both legs to the left side. Turn and look out to the right. Return your legs back to starting position and repeat on the other side.
FORWARD BEND
This stretch will help you eliminate the extra tension in your back. Put a chair in your hip height in front of you. Put your hands on it and slightly back up. Slowly bend over, allowing your head to drop between your arms and letting your back to turn down. Hold for one full minute.
QUAD STRETCH
When not properly stretched, your quads can transfer tension to your back. Lie down on your right side. Flex your knee, make sure your knees are touching. Reach back with your left hand and grasp your left ankle, slightly lifting up to stretch your quad. Change sides after 30 seconds and repeat the exercise.
Fortunately, in just seven minutes, you can do seven stretches that will relieve your back pain and help you feel much better in short time.
KNEE TO CHEST STRETCH
Lie on your back and fully stretch your legs. Flex your right knee and put your hands on your calf. Pull your knee gently into your chest and stay in this position for 30 seconds. Gently move down your right leg back to the floor. Repeat the same with your left side.
HIP FLEXOR LUNGE
Tight hips can often be the cause of your back pain. This lunge stretches out your hip flexors.
Step your right foot forward and lower your left knee to the floor in a lunge position. Your left leg should be pulled properly far back. Hold for 30 seconds and go back to your starting position. Repeat the same on the other side, hold for 30 seconds.
FIGURE FOUR STRETCH
Return to a prone position on your back. Flex your right knee, keeping your right foot horizontally on the ground. Bring your left knee up to your chest and stretch out your ankle across the knee, allowing your left knee fall out to the side. Stay in this position for 30 seconds, change sides, and hold for 30 seconds.
HAMSTRING STRETCH
While still on your back, bend your right knee and press your right foot into the floor. Place your hands on the back of your leg, gripping just above your knee. Lift your left leg as high as you can. Hold for 30 seconds. Put your left leg down and repeat on the opposite side.
SUPINE TWIST
This is an excellent stretch for intense lower back pain. Lie on your back with both of your knees flexed and both of your knees on the floor. Cross the right leg over the left leg and move both legs to the left side. Turn and look out to the right. Return your legs back to starting position and repeat on the other side.
FORWARD BEND
This stretch will help you eliminate the extra tension in your back. Put a chair in your hip height in front of you. Put your hands on it and slightly back up. Slowly bend over, allowing your head to drop between your arms and letting your back to turn down. Hold for one full minute.
QUAD STRETCH
When not properly stretched, your quads can transfer tension to your back. Lie down on your right side. Flex your knee, make sure your knees are touching. Reach back with your left hand and grasp your left ankle, slightly lifting up to stretch your quad. Change sides after 30 seconds and repeat the exercise.
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