7 Stretches in 7 Minutes for Low Back Pain Relief

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If your low back is inflexible and you are feeling pain and is about to spasm, then you will find the following stretches as very helpful. Take some time and do these series three times a day. When the pain is reduced you can decrease the number of series to once a day and eventually 3-4 times per week.

7 Stretches in 7 Minutes for Low Back Pain Relief

Lie down on the bed or the floor (use rug or yoga mat) when you are ready to begin.

Pelvic Tilt Warm up

Lie on your back, bent the knees and put the feet on the floor in flat position. When in this position the small of your back will not be touching the floor.

For doing a pelvic tilt you need to tighten your abdominal muscles while the small of your back is cramped against the floor. Hold this position for 5 seconds and then you can relax. Continue this move for three times and step by step build to 10 iterations.

Next thing you should do is to take deep breath and contract your abdominals on the breathing out, twitching your belly button in the direction of your spine. Keep this position 5 to 10 seconds and iterate 10 times.

Now the stretching can begin.

7 STRETCHES IN 7 MINUTES FOR LOW BACK PAIN RELIEF

1. Hamstring Floor Stretch

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It works for the back of thighs (the hamstrings)

Hold this position up to 30 seconds. Iterate this 2 times for each leg.

Helpful advice: Constrict your abdominals when taking your legs up.

2. Knees to Chest Stretch

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It works for the hips, the butt and lower back.

Hold this position up to 20 seconds and iterate on the other leg.

Helpful advice: While constricting your abdominal, try to straighten your right leg. Leave your right leg bent in case you are feeling any discomfort.

3. Spinal Stretch

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It works for your lower back

Keep this position for 20 seconds and then iterate on the other knee.

Helpful advice: Constrict your abdominals while taking your knees up and over.

4. Piriformis Stretch

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It works for the glutes.

Keep this position for 30 seconds and iterate with the other leg.

Helpful advice: Before crossing your leg and resting your foot on the knee you should constrict the abdominals.

5. Hip Flexors Stretch

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It works for the hips and the quadriceps (front of the thighs)

Keep this position for 30 seconds and then change the sides and iterate the stretch.

Helpful advice: Don’t forget to constrict your abdominal and hold your shoulders down and back straight.

6. Quadriceps Lying Down Stretch

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It works for the front of thighs.

Keep this position for 30 seconds and then change the sides and iterate the stretch.

Helpful advice: Constrict your abdominals before grabbing the top of the foot and taking it to your butt.

7A. Total Back Stretch

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7B. At the end try this. It works for your entire back, shoulders and your arms.

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Keep this position for 10 seconds.

I hope that you reduced your low back pain significantly and you are feeling relaxed. Turn these stretching exercises in your habit and you will surely have stronger back which will resistant to injuries.

Source: www.healthy-holistic-living.com