7 Stretches In 7 Minutes For Complete Lower Back Pain Relief

lower back exercises
Lower back pain is one of the most common problems people have. This pain can be mild or become so intense that it makes it difficult to get anything accomplished. If you struggle with any type of lower back pain or if you want to strengthen your back muscles to make sure this is not an ailment that you suffer from in the future, there are several stretches that you can do to help.


The best part about relieving lower back pain is that it does not have to take long. You can complete these 7 stretches in just 7 minutes and get on with your day. Your back will feel better and you will be able to go on with your day.

Lower Back Exercises

1. Hamstring Floor Stretch
For this exercise lay flat on your back on the floor. Pull one leg up straight to stretch out the hamstring. Hold for 30 seconds and then repeat with the other leg.

 2. Bound Ankle Pose
Sit on the floor and put your feet together. Hold on to your ankles. Hold this position for 30 seconds, take a 10 second break and then hold for 30 more seconds.

3. Knee to Chest
While lying flat on your back on the floor bring your knee to your chest and hold for 30 seconds. Repeat the exercise with the other leg.

4. Spinal Stretch
While lying on your back, cross one leg over the other and hold. Keep your back straight on the floor while crossing your leg over. Hold the position for 30 seconds and then repeat on the other side.

5. Piriformis Stretch
Lie on your back and bring up one leg to a 90 degree angle. Bring the other leg up and cross it over your raised leg. Hold this position for 30 seconds and then switch legs. The easiest way to think about this stretch is like you are sitting in a chair with your legs crossed, only lying on your back on the floor.

6. Quadriceps Stretch
Lie down on the floor on one side and pull your top leg up towards your back. Hold the position for 30 seconds and then turn over and do the same stretch on your other side.

7. Lunges
Put one leg forward and bend down. The back leg should be straight out behind you. Hold for 30 seconds and then repeat on the other side.

You can learn more about lower back pain and how to relieve it by watching this video.

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