Those people who struggle with back pain know how hard it is to deal with it. Luckily, we are going to present you a helpful routine which can do wonders for you.

The routine is simple and easy to learn. It involves seven stretches for your lower back and it gives instant results.

1. Floor Hamstrings

Lie on your back with the legs bent and put your feet on the floor. Lift one leg upward while your hands are placed behind your hamstring. Stay in this position for 30 seconds and then switch legs.

2. Knees to chest

While you are lying on your back hold your knees to your chest, one at a time for thirty seconds. In order to avoid applying pressure on them place your hands behind the knees. You should feel the stretch through your glutes and lower back.

If your body is flexible enough, you can try straightening the bent leg but if that causes too much pressure on your back, leave it bent.

3. Piriformis stretch

This stretch is very similar to the previous one, but it requires you to cross over your opposite leg. Cross your leg over the other so that the ankle is passed your knee. Then, pull your knee in the direction of your head and stay in that posture for thirty seconds. Repeat the same with the other leg.

The stretch should be felt in the glutes, especially in the leg that was crossed over.

4. Spinal Stretch

Lie down and keep your shoulders flat on the floor. Cross one leg over the other ant try to lower your knee in the direction of the floor. Put the opposite hand on the top of your knee and stretch it further for thirty seconds. Then switch your legs.

You should feel the stretch towards the sides of your lower back.

5. Lying Down Quadriceps

Performing this exercise while lying down is better than doing it while standing because there are not any chances of losing your balance.

Lie on your side and grab your leg below its ankle. Pull it gently towards your butt for thirty seconds. Then do the same with the other leg. The stretch should be felt in the quads.

6. Hip flexors

Get up on one knee and put your hands above it. Then stretch it gently for thirty seconds and switch your legs.
You should keep your back straight to feel the stretches through your legs and hips.

7. Total back stretch

Stand up and hold onto a counter or a table about the height of your waist. Lean forward and stay in this position for thirty seconds. Then shake it out and repeat the exercise for another thirty seconds. You should feel the stretches through the entire back.

Note that before doing any of these stretching exercises you should consult your doctor first to prevent doing more harm than good.

Reference:

  1. www.organicandhealthy.org