Lower back pain is a common problem many people have. This pain can cause problems while performing the most ordinary tasks, not to mention anything more complicated. So it would best if we could prevent this problem in its early phase by doing exercises. These exercises don’t take long and can be very helpful. You can complete these 7 stretches in just 7 minutes and get on with your day. Your will feel great relief in your lower back after them.

Lower Back Exercises

Hamstring Floor Stretch

To do the exercise, you will have to lie down on your back and pull one leg up to stretch out the hamstring. You might want to start the exercise with the other knee bent to protect the lower back. Pull your straight right leg towards your head and hold for 30 to 60 seconds. Repeat the procedure with your left leg. You can do this up to 3 or 4 times per one side. Stretching rope might help you to perform this exercise.

Bound Angle Pose

For this exercise, you will have to get in a sitting position. While sitting down pull your feet towards your body. Make sure your feet are flat and adjoined. Grab your toes and hold on to them. You can lean forward for few seconds and then straighten your back again. Pay attention to your breathing while performing this exercise.

Knee to Chest

To perform the exercise you are going to lie down flat on the ground. While lying flat on your back bring one knee to your chest and hold for 30 seconds. Repeat the same process with the other knee. You can mix up this exercise with bringing your body forward for a better stretch.

Spinal Stretch

While lying on your back, cross one leg over the other and hold. Try keeping your back straight on the floor while crossing your leg over. Hold the position for about 30 seconds and then repeat on the other side.

Piriformis Stretch

This exercise is pretty easy and can be done while sitting. All you need is a chair and a small place to perform it. Sit down and cross your legs. Let the knee fall as much as you can. Make sure your back is straight at all times. Now grab the ankle of the crossed legs and hold on to it. You can lean forward while keeping your back straight and hold for few seconds. Perform the same process with the other leg and repeat them 2-3 times.

Quadriceps Stretch

Lie down on the floor on one side and pull your top leg out towards your back. Hold the position for 30 seconds and then turn over and do the same stretch on the other side.


Put one leg forward and settle the weight on that heal. The other foot should only be touching the ground with the toes. Now kneel down while keeping the weight on the front heel. Do the same thing with the other leg.

There are many different causes for lower back pain. One of the most common is a sedentary lifestyle. Doing these exercises can help reduce the amount of pain that you have in your lower back. There are many issues that may arise with your lower back. Now, remember these are only exercises to stretch your spine and relieve you of some pain. Should you have severe problems obviously you should seek medical treatment or consultation before performing any exercises or tasks.

Source: letsgohealthy.net

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