Stretching is the best way to deal with the lower back pain. It is natural and safe pain reliever.
These are the best 7 types of stretches which take only 7 minutes to complete. They are very effective for stretching the entire back and for eliminating the discomfort and pain. The results are amazing.
These are 7 stretches
- Knee to chest
Get down on the back and pull the knee up to the chest holding it up for 30 seconds. To lower the pressure on the chest put the hands behind the knee. For even more stretch hold the knee straight. This exercise affects the lower back and glutes.
- Floor hamstring
While you lie down on the back bend the knees with the feet placed on the floor. Lift one leg and reach it with both hands. Hold that position for 30 seconds and repeat the same with the other leg. You will feel burning in the back as you hold the leg in that position.
- Piriformis stretch
Lie down on the back, bend the knee and cross over the opposite leg. Pull the knee towards the head and hold that position for 30 seconds. Repeat the same with the other leg. You will feel burning in the glutes.
- Spine stretch
Lie on the back with the shoulders flat on the floor. Than cross one leg over the other and lower the knee all the way to the floor. With the opposite hand touch the knee. Hold that position for 30 seconds and stretch. Repeat the same on the other side. You will feel the stretch on the sides.
- Lie down quadriceps
Lie down and turn on the side. Bend the knee and grab the ankle. Pull the leg to the behind and stretch for 30 seconds. Repeat the same on the other side with the other leg. You will feel this in the quads.
- Hip flexors
Put the hand over the knee and hold that position for 30 seconds while stretching. Make sure the back is straight. Repeat the stretch with the other leg. This exercise is good for the hips and legs.
- Back stretch
Hold on to a table and lean over. Hold the position for 30 seconds. Take short brake and repeat the stretching. This exercise affects the entire back.
Before doing the stretches consult with your doctor and make sure to be very careful.