These 7 Exercises Take 7 Minutes and Reduce Lower Back Pain Immediately
7 Stretching Exercises That Reduce Lower Back Pain Immediately
- Floor Hamstrings
You need to place yourself on the ground, bend your knees and put your feet on the floor. Next, lift one leg upward and with both of your hands reach behind your hamstrings. The stretch should be felt through the back of your leg. Remain in this position for half a minute then repeat this with your other leg.
In case your leg is not straight, you shouldn’t worry, since flexibility will improve with time.
- Knees to Chest
Lie down on your back and pull your knee to your chest and remain in that position for half a minute. Do this with your other leg as well. In order to avoid stressing your knees, you need to place your hands behind the knees. The stretch should be felt through the glutes and your lower back.
For a deeper stretch, you can try and straighten your bent leg. However, if you can’t do this, your leg is fine bent.
- Piriformis Stretch
This is similar to the previous one, just you need to cross the opposite leg. What you need to do is cross one leg over your other leg. Then, pull your knee towards your head in a gentle manner and remain in this position for half a minute. Do this with your other leg.
The stretch should be felt in the glutes, particularly in the leg which is crossed.
- Spinal Stretch
In order to do this exercise, your shoulders should be flat on the ground and one of your legs should be crossing the other. At the same time, make an attempt to lower the knee towards the ground. Put the opposite hand on the top of the knee and stretch it gently for half a minute. Next, switch.
The stretch should be felt in the lower back, towards the sides in particular.
- Lying Down Quadriceps
The chances are that you have done this exercise in a standing position before, yet performing it while lying down is going to help you do a better stretch since you won’t worry about losing your balance.
All you need to do is lie on the side and grab the legs just under the ankle. Then, pull it towards the butt in a gentle manner, and hold for half a minute. The stretch should be felt in the quads.
- Hip Flexors
In order to do this stretch you need to stand on one knee, put both of your hands over the knee and stretch forwards in a gentle manner for half a minute. Next, switch.
The stretch should be felt in through the legs and hips and your back needs to remain straight.
- Total Back Stretch
Stand up and find a counter or a table which is the same height as your waist. Lean forwards and the stretch should be felt through your whole back. Remain in this position for half a minute, shake it out and do it again for another half a minute.
Have in mind that prior to doing the above listed exercises you need to consult a medical professional so as to avoid any injury.