7 Stretches In 7 Minutes To Eliminate Back Pain
The unhealthy and sedentary lifestyle we all lead today is the reason for the countless cases of back pain. Back pain is becoming more and more common all around the world and is a result of numerous factors. Many people manage to live with the pain instead of treating it, while some are popping pills all day long which is a dangerous habit that can have serious consequences on your health. Luckily, there is a simple way of treating back pain without any side-effects. Continue reading below to learn 7 simple stretches that can get rid of your back pain in a jiffy:
- Hip flexor lunge
Sometimes, tight hips can be the cause of back pain and this stretch will help you fix that. Place your right foot forward and lower left knee to floor. It is very similar to a lunge position. Stretch left leg as far back as possible. Remain in this position for 30 seconds. Return to original posture. Switch legs and repeat once more.
- Forward bend
This stretch can help you eliminate sudden and unusual back pain. Put a chair in front of you, then place your hands on it and step away for a bit. Now, bend forward as much as you can until your head comes between your arms and hold the position for a minute.
- Knee to chest stretch
Lie down on your back and stretch legs fully. Bend left knee and hold calf. Start pulling knee towards the chest. Hold position for 30 seconds then release. Switch legs and repeat once more.
- Supine twist
The supine twist is great for lower back pain. Lie on your back and bend the legs at the knees, while keeping the feet on the floor. Now, put the left leg over the right and turn your legs on the left and your body on the right. Stay in this position for a minute and switch sides afterwards
- Quad stretch
At times, your quads may not be stretched enough so you are feeling back pain. To fix this problem, lay down on the ground on the right side. Bend your knee but do not separate knees from touching. Reach towards the left ankle with your left hand and start pulling to stretch your quads. Pull for 30 seconds then release. Switch sides and repeat once more.
- Hamstring stretch
Lie down on the floor and bend your left knee, then put your hands at the back of your leg right above the knee and lift the other leg up. Hold the position for 30 seconds, then switch the legs and repeat.
- Figure four stretch
Lie down on your back bend left knee, with keeping the foot on the floor. Raise right knee to the chest and put ankle across the knee. You should let your right knee fall to the side. Hold position for 30 seconds. Switch legs to repeat once more.
Give these stretches a try and you will definitely reduce your back pain.