7 Stretches In 7 Minutes To Eliminate Back Pain
The office work can easily lead to back pain.
This occurrence is more and more common, irrelevant of the age many people suffer from it. The causes of back pain can be numerous.
Sometimes can be due to heavy lifting, exercising, being seated in a wrong position for a long time and the list goes on.
Furthermore it’s a surprising fact that many people are looking for a way to live with this pain, when instead they can simply treat it.
Therefore, in today’s article we will focus on 7 amazing stretches that will help you get rid of your back pain efficiently.
Moreover, after these stretches you will feel no more back pain.
Each of these 7 stretches is very important so read them carefully:
1. Forward bends
This first stretch is very helpful in a case when you have a sudden or unusual back pain. Place a chair as high as your hip in front of you. Place hands on the chair and step away a little bit. Finally, bend forward to the point that your head is between your arms. Try to hold in this position for a minute.
2. Hip Flexor Lunge
Back pain can be a result of tight hips therefore, doing this stretch is essential for this type of pain. First place your right foot forward and lower left knee to the floor. This position looks very similar as the lunge position. Then, stretch the left leg as far as you can. Try to remain in this position for a half a minute. After you finish, immediately do the same procedure with the other leg.
3. Quad Stretch
Sometimes, the quads can be the reason for feeling back pain. Therefore, fix the problem with this simple stretch. You just need to lay down on the ground on the right side, bend your knee while not separating the knees from touching. Reach towards the left ankle with your left hand and start pulling to stretch your quads. After half a minute of pulling, switch sides and repeat the procedure.
4. Knee to chest stretch
For this stretch, you need to lie down on your back and try to stretch your legs as much as you can. Next, bend left knee and hold calf. Start pulling the knee towards your chest. Consequently, switch leg and repeat the whole process.
5. Supine Twist
In case of low back pain this is the perfect stretch. Bend your legs at the knees while you’re lying on your back. Make sure you keep the feet on the floor. Place your left leg over the right one and turn both legs to the left. Now, turn your upper body to the other side. Whenever you finish, switch your legs and repeat the procedure.
6. Hamstring stretch
Lie down on your back, bend your left knee and press the left foot against the floor. Put your hands on the back of your leg, immediately above the knee. From this position lift the other leg up in the air, as high as you can and hold it like that for 30 seconds. Return to the previous position and repeat the stretch with the other leg.
7. Figure four stretch
First, return to a prone position on your back. The right knee should be bent and the right foot kept flat on the ground. Lift the left knee up to your chest and drape the ankle across the knee. At this point, let your left knee fall out to the side. After half a minute change to the other side, afterwards repeat the process.
Source: Healthy Food house