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7 Stretches In 7 Minutes For Complete Lower Back Pain Relief

Written By Admin on Tuesday, July 26, 2016 | 7:34:00 AM

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. 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.



Lie down on your back with your knees bent and feet flat on the floor. In this relaxing position, the small of your back will not be touching the floor. Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back passes against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions. Next, take a deep breath and contract your abdominals on exhale, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat the process 10 times.

Now you should be ready to begin the exercises.

1. The hamstring floor stretch.

hamstringfloorstretch
What it works?  Back of thighs (the hamstrings)
Hold for 30 seconds. Do this 2 times for each leg.
Helpful Tip: Contract your abdominals when bringing your legs up.

2. Knee to chest stretch.

Single_knee_to_chest_stretch


This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.

3. Spinal stretch.

spinalstretch
What it works?  Lower Back/ Obliques. Hold for 20 seconds. Repeat on other knee.

4. The piriformis stretch.

piriformisstretch21
Hold for 30 seconds and repeat with the other leg.

5. The hip flexors stretch.

hipflexorstretch
Hold for 30 seconds. Switch sides and repeat stretch.

6. The quadriceps lying down stretch.

quadslyingdownstretch
Hold for 30 seconds. Switch sides and repeat stretch.

7. The total back stretch.

totalbackstretch
Hold this for 30 seconds and then try this:
totalbackstretch2
Hold for 10 seconds.
After doing these exercises you should experience noticeable low back pain relief. Sticking to a regular back stretching routine will help you keep your back stronger and less likely to become injured.

Source:myhealthylivingteam.com
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