These 7 Stretching Exercises will Help You Relieve Low Back Pain
Do you often feel low back pain? You often feel achy, stiff or you are already in that stadium? Do not hesitate to make these 7 simple exercises for stretching 3 times a day. These sequences will relieve pain. Once you feel better reduce the sequence to once a day, and at ultimate three to four times per week.
Pelvic Tilt Warm-up
Lie on your back with your knees bent and feet flat on the floor. In this relaxed 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 presses 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 on the exhale contract your abdominal, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times. Now, you are ready to begin stretching.
Relieve Your Low Back Pain With These Amazing 7 Stretching Exercises In only 7 Minutes.
Hamstring Floor Stretch
What is it for? Back of thighs (the hamstrings)
Hold for 30 seconds.
Do this exercise 2 times for each leg.
Helpful Tip: When bringing your legs up, contract your abdominal.
Knees to Chest Stretch
What it works? Hips/ (aka Butt) Glutes/ Lower Back Hold for 20 seconds. Repeat on other leg. Helpful Tip: With your abdominal contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.
What is it for? Lower Back, Hips and Glutes
Hold for 20 seconds and repeat on other leg.
Helpful Tip: Try to straighten your right leg with your abdominal contracted. If you experience any discomfort in your back, leave your right leg bent .
Spinal Stretch for Lower Back and Obliques to fight Low Back Pain
Hold for 20 seconds. Repeat on other knee.
Additional Tip: Before bringing your knees up and over, contract your abdominal.
What is it for? The Glues
Hold for 30 seconds and repeat with the other leg.
Hip Flexors Stretch
What is it for? Front of thighs and Hips
Hold for 30 seconds. Switch sides and repeat stretch.
Useful Tip: Remember to contract your abdominal, keep your shoulders down and back straight.
Quadriceps Lying Down Stretch
What is it for? Front of thighs (quadriceps)
Hold for 30 seconds. Then witch sides and repeat stretch.
Useful Tip: Contract your abdominal before grasping the top of your foot and bringing it to your butt.
7 A. Total Stretch Back
7 B. At the End Try This
What is it for? Entire back, shoulders, arms.
Hold for 10 seconds. SUCCESS!
Hopefully, you will experience big difference in low back and pain relief. Keep a regular back stretching routine. You will feel your lower back great again!