7 stretches in 7 minutes to eliminate back pain

If your job includes sitting in the office for hours, than you probably deal with back pain. This can also cause a lot of stress.

People of all ages can find themselves dealing with back pain. This type of pain is rather uncomfortable and excruciating. It can also be caused by other factors, including, lifting heavy objects, sitting for too long, exercising, etc.

A great number of people have tried to treat back pain, but there is also a great number of them who have just learned to live with it. However, we suggest that you do something to solve this issue and follow the program we are going to present you in this article. Namely, here are seven stretches that will help you eliminate the horrible back pain at once. You will be amazed by the efficiency of these stretches and the relief they provide.

Forward bend

If you have any kind of sudden or unusual back pain, this is the stretch you need to perform. Take a chair as high as your hip and place it in front of you. Then, put your hands on the chair, stepping away a little bit. Begin bending your body forward until your head gets in a position somewhere between your arms. Remain in this position for about a minute and then release. Repeat everything.

Hip Flexor Lunge

Sometimes, as a result of the pain in the back, your hips might become tight, so we will present you know the most perfect stretch for this issue. With your right foot forward, lower your left knee to the floor. Make it look like you are in a lunge position. Then, stretch your left leg back as much as you can, and stay in this position for half a minute. Then go back to the original position. Alternate your legs and repeat the movement once again.

Quad Stretch

Depending on the type of back pain, your quads may not be stretched enough. All you have to do is to lay down on the ground on the right side and bend your knee, making sure that you do not separate your knees from touching. Reach towards your left ankle with your left hand and begin pulling for half a minute to stretch your quads. Release. Switch sides and then repeat everything once again.

Knee to chest stretch

Lie down on your back and stretch your legs completely. Having your left knee bent and holding your calf, pull the knee towards your chest. Stay in this position for half a minute, and then release. After you switch your legs, repeat the whole process once again.

Supine Twist

If you deal with low back pain, this is the right stretch for you. Start by lying down on your back and bending your legs at the knees. Keep both of your feet on the floor. Place your left leg over the right one and turn them to the left. At the same time, your upper body should be turned to the other side. Repeat everything once again, but of course, switch your legs previously.

Hamstring stretch

Lying down on your back, bend your right knee, but keep your foot on the floor. Place your hands at the back of your leg, right above your knee. Lift your left leg high and remain in this position for half a minute. Return to the starting position and switch your legs. Repeat everything again.

Figure your stretch

Lie down on your back and bend your right knee, making sure that you keep your foot on the floor. Lift your left knee to your chest and place your ankle across the knee. Your left knee should fall to the side. Stay in this position for thirty seconds, and then switch your legs before you do everything once again.

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Source: www.newdailyrecipes.com