Home Adult Health 7 Stretches In 7 Minutes To Eliminate Back Pain

7 Stretches In 7 Minutes To Eliminate Back Pain

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Having a job at the office and stress in general can easily lead to back pain.

This type of pain is more and more common among people of all ages, and it is definitely uncomfortable. Back pain can occur as a result of numerous factors, including exercising, lifting heavy objects, being seated for too long and others.
Many people have found a way to live with this pain, instead of treating it. However, today’s article presents 7 amazing stretches that will get rid of your back pain in a flash. Ultimately, you won’t believe the relief you’ll get after feeling no back pain anymore.
Read below to learn how to do the 7 amazing stretches properly:

  1. Forward bend

This stretch is for 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. Then, bend forward until your head is placed between your arms. Hold position for 1 minute then release.

2. Hip Flexor Lunge

Sometimes, tight hips can be the cause of back pain and this stretch will help you fix that. Place your right foot forward and lower left knee to floor. It is very similar to a lunge position. Stretch left leg as far back as possible. Remain in this position for 30 seconds. Return to original posture. Switch legs and repeat once more.

3.Quad Stretch
At times, your quads may not be stretched enough so you are feeling back pain. To fix this problem, lay down on the ground on the right side. Bend your knee but do not separate knees from touching. Reach towards the left ankle with your left hand and start pulling to stretch your quads. Pull for 30 seconds then release. Switch sides and repeat once more.

4. Knee to chest stretch

Lie down on your back and stretch legs fully. Bend left knee and hold calf. Start pulling knee towards the chest. Hold position for 30 seconds then release. Switch legs and repeat once more.

5. Supine Twist

This stretch is very beneficial for treating low back pain. Lie down on your back and bend legs at the knees. Keep both feet on the floor. Place your left leg over the right one and turn both legs to the left. Turn your upper body to the other side. Switch legs and repeat once more.

6. Hamstring stretch

Lie down on the back and bend left knee, but keep foot on the floor. Place hands at the back of your leg, right above the knee. Now, lift the other leg way high and hold for 30 seconds. Return to original posture and switch legs to repeat.

7. Figure four stretch

Lie down on your back bend left knee, with keeping the foot on the floor. Raise right knee to the chest and put ankle across the knee. You should let your right knee fall to the side. Hold position for 30 seconds. Switch legs to repeat once more.

Source: http://wisemindhealthybody.com/

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