In today’s modern society, we rely more on technology than ever before. Also, we simply have to sit in order to finish our job. But, it all has its price. All those people who work with computers, whether from home or at the office, have one thing in common – lower back pain.
Thus, we have to be aware that today’s fast pace of living can bring us many health problems. That’s why we need to be health-aware and be more active. Stretching exercises, for example, should be part of our everyday routine, don’t you think?
Stretching and exercising is something that we all have to focus on, regardless of whether we move a lot during the day or not.
It has been proven that regular stretching is good for our body and mind, just like yoga. That’s why today we present you seven exercises that are good for relieving lower back pain.
But, you can also do them when you’re not in pain, for the health of your spine and for relaxation of your sore muscles. And, what makes them even better is that they do not take too much of your time. All you need is 7 minutes!
7 Minutes, 7 Stretch Exercises That Will Help You Relieve Lower Back Pain
1. Tendon Stretching
Most of you reading this article already know this exercise. It’s very good for stretching your legs and spine.
Lie on the floor. Bend your right leg at the knee, and slowly lift your left leg as much as you can. Put both hands right behind the lifted knee. Hold for about 30 seconds and then return to starting position. Repeat the exercise with the other leg.
2. Bring Your Knees To Your Chest
This exercise helps strengthen and relax the gluteal muscles.
Lie on your back and bend your knees. Lift your left leg while keeping the right on the floor. Slowly bring your left knee to your chest, and stay in that position for about 20 seconds. Repeat the exercise with your right leg. Do 2 reps.
3. Spine Stretch
If you suffer from sciatica, then this is the best exercise for you.
Lie on your back, completely straightened. Bend your knees while keeping your foot on the floor. Slowly rotate them to one side, while keeping the upper part of your body straight. Stay in this position for about 20 seconds. Then, repeat with the other side.
You can do this exercise as many times as you like, but do not overdo it.
4. Flex Your Hips
This stretching exercise resembles a classic step.
Make a step forward with your left foot. Slightly lower your right leg into your knees, and touch the floor. Stretch your foot and rely on your left leg as much as you can. You must keep your spine straight. Hold this position for 30 seconds. Then, switch legs and repeat.
5. Piriformis Stretch
Lie on your back and bend both legs in your knees. Put your right leg over the left and slowly lift your left leg to your chest. Hold your hands behind your knees, to support them. Raise your head a little. But, if you can’t do it, you don’t have to. Stay in this position for about 30 seconds. Then, repeat the exercise with the other leg.
6. Quadriceps Stretch
Lie on the floor, and turn on your left side. Stretch your left leg and slightly bend it in the knee. Grab your right (upper) leg with your right hand and slowly bring it to your back. Relax. Hold the position for 30 seconds. Then, switch sides and repeat the stretching with your left leg.
Do this stretch twice on each side.
7. Complete Back Stretch
For this exercise, you will need a chair or a table.
Stand straight with your hands above your head. Slowly descend to the back of the chair, or to the table. Keep your spine straight. Hold this position for 30 seconds.
Pack Pain Precaution
If you have severe spine problems, consult a physiotherapist before you start with these stretching exercises.