A lot of people worldwide are experiencing back pain and it’s become a regular part of their lives and as a normal thing that occurs as we get old. Some feel pain after exercising, some after a play day with the kids and other after a long day at work.
But we are here to tell you that pain doesn’t have to be normal for you anymore. We have devised 7 types of stretches which can be done in 7 minutes and can help you ease your pain and feel relaxed and young again.
If you are experiencing abnormal tension in your back this exercise will help you get rid of it. Pull up a chair in front of you, hip height, and put your hands on it and back up a bit. From this position bend forward to the position when you head drops between your arms and your back angles down. Remain in this position for 1 minute.
Hip Flexor Lunge
It may surprise you to hear but back pain can be caused by tight hips as well. If you’re experiencing difficulties with your hips this exercise is directed towards the hip flexors. Step forward with your right foot and lower your left knee to the floor in a lunge position. The position of your left leg should be far back. Stay in this position for 30 seconds and return to the standing position. Repeat it once more but with the other leg.
If you aren’t appropriately stretched it’s possible that your quads could be transferring the tension onto your back. For this stretch you’ll need to lay down on the floor on your right side. In this laying position bend your knee but still let the knees touch each other. With your left hand reach back towards the left ankle and grab it pulling it up and stretching your quads. Keep pulling for 30 seconds then release. Repeat again with the other leg.
Knee to chest stretch
For this exercise you’ll need to lie down on your back entirely stretching both your legs. Bend the left knee and grab your calf. Pull the knee towards your chest and stay in that position for 30 seconds and return to previous position. Repeat the same with the right leg.
This exercise is perfect for those who suffer from lower back pain. Get down on the floor, lie on the back and bend your legs at the knees, keeping the feet on the floor. Cross your left leg over the right and drop both legs on the left side. Turn to the other side and look out to the left. Return to the original position and repeat the exercise on the other side.
Again, lie down on your back, bend your left knee and press the left foot against the floor. Put your hands on the back of your leg, immediately above the knee. From this position lift the other leg up in the air, as high as you can and hold it like that for 30 seconds. Return to the previous position and repeat the stretch with the other leg.
Figure four stretch
Lie down on your back bend your left knee and keep the right feet on the ground. Lift up your right knee to your chest and place your ankle across the knee. During this let your right knee fall to the side. Remain in this position for 30 seconds and repeat with the other leg.