7 Stretches in 7 Minutes To Eliminate Back Pain (VIDEO)
Back pain is part of many people`s lives. You may have accepted back pain as part of the aging process, regardless of whether it occurs after exercising, playing with your kids, or at the end of a long day.
However, you don’t have to accept this condition as normal. The following seven stretches can be performed within only seven minutes, and they will help you feel much better and relieved from the back pain.
- Forward Bend
In case you feel extra tension in your back, the forward bend will help you eliminate it. In front of you, put a chair that reaches hip height. Put your hands on it and back up slightly. Then, bend slowly, allowing your head to drop between your arms and your back to angle down. Stay in this position for one minute.
- Hip Flexor Lunge
Interestingly, tight hips can often be cause for pain in the back. This exercise stretches out your hip flexors. You should step your right foot forward and lower the left knee to the floor in a lunge position. The left leg should be pulled far back. Hold for 30 seconds and then go back to the standing position. Repeat the procedure on the other side, again holding for 30 seconds.
- Quad Stretch
In case you are not properly stretched, your quads are likely to transfer the tension to your back. To do this stretch, you should lay on the ground on your right side. Bend your knee, keeping the knees touching. Reach back by using your left hand and grab your left ankle by pulling up to stretch your quad. You should do the exercise for 30 seconds on each side, or in total 1 minute.
- Knee to Chest Stretch
You should lay on your back and completely stretch your legs. Bend your right knee and place the hands on your calf. Pull the knee into your chest and hold for 30 seconds. Then, put the right leg back on the floor. Do the same to the left side, holding the stretch for another 30 seconds.
- Supine Twist
In case you have intense lower back pain, this twist will be excellent for your back. Lay on your back with both knees bent and put on the floor. Cross the right leg over the left one, and drop both legs to the left side. Turn to the other side and look out to the right. Once you bring your legs to the original position, do the same on the other side.
- Hamstring Stretch
Lay on the back, bend the right knee and press the right foot into the floor. Your hands should be placed on the back of your leg, gripping above the knee. Lift the left leg as high as you can and hold for 30 seconds. Put the left leg down, go back to the original position and then repeat on the other side.
- Figure Four Stretch
You should return to a prone position on your back. The right knee should be bent and the right foot kept flat on the ground. Lift the left knee up to your chest and drape the ankle across the knee. While doing this, you should let your left knee fall out to the side. Hold for 30 seconds and then move to the other side, holding for another 30 seconds.