Many people suffer from lower back pain.
Some have back pain because they sit too long in front of their computer.
And others have stiff backs from gardening or any other physical task that requires bending forward.
Fortunately, there are simple and effective stretches to relieve this lower back pain.
These stretches are quick to do! They only take 7 minutes of your time a day !
Here are the 7 best stretches to relieve back pain immediately . Watch:
Click here to easily print this guide in PDF.
How to
1. Lie on your back, with your legs bent and your feet on the floor.
2. Raise one leg then cross the other leg over it, so that your ankle rests just above your knee.
3. Reach your hands behind your knee and pull your legs towards your head.
4. Hold this position for 30 seconds, then switch legs.
Note: pull until you feel a stretch in the buttocks, but especially in the crossed leg.
How to
1. Kneel on one leg, keeping your back straight.
2. Place your hands just above the bent knee.
3. Slowly lean forward until you feel a stretch in your hips and legs.
4. Hold this position for 30 seconds, then switch legs.
Note: remember to keep your back straight.
How to
1. Lie on your back, with your legs bent and your feet on the floor.
2. Raise one leg and pull your knee into your chest, until you feel a stretch in your lower back and buttocks.
3. Hold this position for 30 seconds, then switch legs.
Note: to avoid putting too much strain on your knees, put your hands behind the knee rather than on top.
If you're flexible, you can try extending your leg toward the ceiling for an even deeper stretch. But, if you feel it's putting too much strain on your back, leave it bent.
How to
1. Lie on your back, with your legs bent and your feet on the floor.
2. Raise one leg and stretch it towards the ceiling.
3. Place your hands behind your thigh and pull until you feel a stretch in your hamstrings.
4. Hold this position for 30 seconds, then switch legs.
Note: if your leg isn't perfectly straight, don't worry. Over time, you will gain flexibility.
How to
1. Lie on your back, with your shoulders flat on the floor.
2. Cross one leg over the other, trying to touch the ground with the knee of the bent leg.
Optional: for a deeper stretch, put light pressure on the bent knee with the opposite hand.
3. Hold this position for 30 seconds, then switch legs.
Note: you should feel the stretch in your lower back, especially towards the sides.
How to
1. Stand in a standing position next to a table or other surface with approximately the same height as your height.
2. Slowly lean forward until you feel a stretch all the way down your back.
3. Hold this position for 30 seconds, shake your back muscles and then repeat the exercise for 30 seconds
How to
1. Lie on your side.
2. Bend your leg back and place your hand just below the ankle.
3. Pull the leg towards the buttocks, until you feel a stretch throughout the quadriceps.
4. Hold this position for 30 seconds, then switch legs.
Note: you probably know this standing stretch. The benefit of doing this while lying down is that you can focus on the stretch without having to worry about losing your balance.
- To avoid putting too much strain on your back and knees, we recommend using a non-slip yoga mat, like this one.
- Make these quick stretches part of your daily routine. This will allow you to relieve back pain now... but also prevent it from happening in the future!
Have you tried these 7 home remedies for lower back pain? Let us know in the comments if it worked. We can't wait to read you!
