7 Stretches In 7 Minutes To Eliminate Back Pain

Back pain can be attributed to a variety of factors, including lifting heavy objects, exercising, and being seated for too long. It can affect anyone, regardless of age. This kind of pain can cause a lot of discomfort. Fortunately, there are exercises you can perform to effectively relieve the pain. This article focuses on 7 effective stretches that you can do to rapidly get rid of your back pain:

Forward bend
This stretch deals with  sudden  back pain. Place a chair in front of you, at your hip level. Then, place your hands on the chair, and step back a little. Then, bend forward till your head comes between your arms. Stay thus for a minute, then release.

Hip Flexor Lunge
This stretch fixes the back pain caused by tight hips. Place the right foot forward, and then lower your left knee to the ground. Stretch your left leg as far back as you can.  Stay thus for 30 seconds before reverting to the original position. Repeat the procedure with the other leg.

Quad Stretch
This is to fix the back pain induced by the inadequately stretched quads. Lying on the ground on your right side, bend your knees, but don’t separate them from touching. With your left hand, reach your left ankle and begin pulling to stretch your quads. Pull for half a minute, and then release. Repeat the procedure with your right side.

Knee to chest stretch
Lying down on the back, stretch your legs fully. Then, bend your left knee and hold calf. Begin pulling your knee towards your chest. Hold that position for 30 seconds and then release. Repeat the procedure with your right leg.

Supine Twist
This stretch helps in treating low back pain. Lying down on the back, bend your legs at the knees, with both feet on the ground.  Place the left leg over the right one, and then turn both legs to the left. Afterwards, turn your upper body to the opposite side. Switch legs and then repeat once more.

Hamstring stretch
Bend your left knee while lying down on your back. Keep your feet on the ground and place your hands at the back of the leg, just above the knee. Then, elevate the other leg high enough, and hold for half a minute. Revert to the initial position, switch legs, and repeat the procedure.

Figure four stretch
Lying down on your back, bend your left knee, with your foot on the ground. Elevate your right knee to the chest, and then put your ankle across the knee. Leave the right knee to fall to the side. Hold that posture for 30 seconds before switching legs and repeating once more.