Whether you sit at a desk all day, or have over time developed a bad back, you may want to consider doing these stretches for long-lasting back pain relief.
Back pain can occur as a result of numerous factors, whether that be exercising, lifting heavy objects, or being seated for too long. It can be a nuisance for those who want to maintain an active lifestyle, or those who simply want to live pain-free.
Instead of treating pain, most people just learn to live with it. However, if you could get long-lasting back pain relief in just under 7 minutes a day, would you do it?
Here are 7 awesome stretches that take a total of just 7 minutes to complete. They’ll help your back in the long run, especially if you do them every day. Leave a comment below if you’ve found relief from performing these stretches!
1. Forward Bend
Forward bends create space and length in the spine, counteracting compression. Don’t force this stretch, and only go as far as you can, until you feel a stretch. If you can’t touch the floor, that’s fine. Place your hands wherever they can reach on the front of the legs.
1. Stand up straight, and bend at your knees a little.
2. Keeping your back straight, start bending forward to your legs, moving your stomach towards your thighs.
3. Once you can no longer keep your back straight, lower your head and grab your legs with your hands and let the head hang freely.
4. Hold position for 1 minute, then release.
2. Half Kneeling Hip Flexor Stretch
Stretching your hip flexors will help prevent both hip and lower back pain. This stretch will help take some strain off the lower back and restore a normal range of motion.
1. From a kneeling position, bring the right foot forward making sure that the right knee is directly over the right ankle, and that the right hip is bent to about 90 degrees.
2. Place your right hand on your right knee or right hip.
3. Squeezing your back flutes, shift your body weight slightly forward, while maintaining an upright torso.
4. Reach around to grasp your foot with your free hand to increase the stretch. Hold for 30 seconds, then repeat on the other side.
3. Quadriceps Lying Down Stretch
Overly tight quadriceps muscles can alter the placement of your pelvis by pulling on it. They can also result in weak hamstring muscles. These two combined affect pelvic alignment, which is important to restore if you want to have a pain-free lower back.
1. Lie on your left side, and bend your left elbow to gently prop your head up with your left hand.
2. Bend your right knchessdfsdee and hold onto the top of your foot with your right hand. Pull your heel toward your buttocks. If it is tough to balance, bend your bottom knee.
3. Hold for 30 seconds, and press the hips slightly forward to increase the stretch in the front of your thigh.
4. Release the stretch, and repeat on the left quad.
4. Floor Hamstrings Raise
One of the most important stretches someone with low back pain should be performing is the hamstring stretch. Tight hamstrings put a lot of stress on your lower back, which can lead to unfortunate levels of pain.
1. Lie on your back with your legs bent and your feet on the floor.
2. Raise one leg upwards and reach behind your hamstring with both hands to feel a stretch through the back of the leg (don’t worry if your leg isn’t straight, flexibility will eventually get better).
3. Hold for 30 seconds and then switch legs.
5. Total Back Stretch
This is a great stretch for maintaining total back mobility, and for providing some major back pain relief.
1. In a standing position, find a table or counter about the height of your waist.
2. Hold onto the table or counter, and lean forward, feeling the stretch through your entire back.
3. Hold for 30 seconds, and then shake it out. Repeat another 30 seconds.
6. Supine Twist
This stretch helps create space in your lower back, and stretches out all of the muscles that run along your spine. When you lower your knee toward the floor, it creates traction for your entire spine, and allows a major release in your spinal muscles that work so hard to keep you upright all day.
1. Laying on the floor, keep your shoulder flat against the floor.
2. Cross one leg over the other, and attempt to lower your knee toward the floor (you may feel a slight adjustment in your lower back – I always do!).
3. Hold for 30 seconds, and then repeat on the other side.
7. Pigeon Pose
This pose can be a little challenging, but it is great for helping stretch hip rotators and flexors. Although it might seem a little counter-productive for helping with back pain, tight hips are actually a major contributor to lower back pain.
1. Start in a downward-facing dog with your feet together.
2. Draw in your left knee and turn it out to the left so that your left leg is bent and near-perpendicular to your right one. Lower both legs to the ground.
3. Keep your right back leg extended straight behind you, and stabilize yourself with your elbows on the ground, or if you feel comfortable, fold your upper body forward and collapse over the left leg to a fully relaxed position.
4. Stay in this position and hold for 5 to 10 deep breaths.
5. Switch to the other side and repeat.