Our usual way of life causes many people specific pains, such as pain in the lower back. This stretches will help you with any type of lower back pain but you can also use them if you just want to strengthen your back muscles. They are very quick , so you can easily complete the 7 stretches in only 7 minutes.
- Hamstring Floor Stretch
Lay flat on your back on the floor.,Pull one leg up straight and hold it like that for 30 seconds. Repeat the same procedure with the other leg.
- Bound Ankle Pose
Sit on the floor and put your feet together, holding on to your ankles. Be in this position for 30 seconds, then pause for 10 seconds. Repeat it for 30 more seconds.
- Knee to Chest
Lay flat on your back on the floor. Bring the knee to your chest and hold like that for 30 seconds. Repeat the same procedure with the other leg.
- Spinal Stretch
Lay on your back, then cross one leg over the other . Keep your back straight on the floor while crossing your leg. Hold the position for 30 seconds. Repeat the procedure on the other side.
- Piriformis Stretch
Lie on your back. Bring up one leg to a 90 degree angle and cross the other leg over it. Be in this position for 30 seconds and then switch the legs.
- Quadriceps Stretch
Lie on one side on the floor. Pull your top leg up towards your back. Be in that position for 30 seconds and then change sides. Make the same stretch on the other side.
Put one leg in front of you and bend down. The back leg should be straight out behind you. Be in this position for 30 seconds and repeat the procedure on the other side.
If these stretches do not help, you should consider seeing your doctor.