If you suffer from lower back pain which aggravates even the simplest daily activities, you must take care and soothe it before it worsens even more.
Stretching is definitely the most effective natural way to relieve the pain in the back, but the following routine is undoubtedly the best one you can do: 7 stretches in 7 minutes.
These 7 stretches stretch out your entire back, alleviate the pain, and improve your flexibility:
- Floor Hamstrings
Lying on the back, with the legs bent and the feet on the floor, lift one leg upwards and reach behind the hamstring with both hands. Hold for 30 seconds and switch legs.
- Knees to Chest
While lying on the back, hold each knee to the chest one at a time for half a minute. For an even deeper stretch, try to straighten your bent leg.
- Piriformis Stretch
Start in a similar position, but the opposite leg should be crossed over so that the ankle has just passed the knee. Pull the knee toward the head and hold for half a minute. Then switch legs.
- Hip Flexors
Put both hands just above the knee and gently stretch forward for half a minute. Then, switch legs.
- Lying Down Quadriceps
Lying on the side, grab your leg just below the ankle, and pull it toward the butt for half a minute. Repeat the same with the other leg.
- Spinal Stretch
With the shoulders flat on the floor while crossing one leg over the other, try to lower the knee toward the floor. Put the opposite hand on top of the knee and stretch it farther for half a minute. Repeat on the other side.
- Total Back Stretch
In a standing position, lean forward a table about the height of your waist, and hold for half a minute. Then, shake it out and repeat.
Despite the positive effects of these exercises, remember to always consult your doctor before carrying them out, in order to avoid injuries.