The Effective 7–7 Combo: 7 Minutes 7 Stretches For Lower Back Pain Relief

No one knows lower back pain better than a woman. It’s a very common problem. It could be really intense to a level where you won’t be able to move.

It comes for numerous reasons. You will feel the back pain even when you are holding your kid while he tries to walk.

Sitting jobs are also big “causers” of back pain. Sitting on your butt for too long will bring pressure on your lower back.

When this happens, people always try with painkillers. They help all right, but the pain is still here. They don’t relieve it.

There are a couple of things you can do to relieve back pain. All of them end with exercises and stretches.

This simple combination of stretches for 7 minutes will make you feel better.

Make sure they become your habit. The pain you were feeling in the lower back will go away forever.

You just need to keep the momentum going.

Here are the 7 stretches. Are you ready?

  1. Hamstring Floor Stretch


Lie flat with your back against the floor. Pull one leg up straight to stretch out the hamstring. Hold for 30 seconds. Repeat with the other leg.

  1. Bound Ankle Pose


Just sit on the floor and put your feet together. Hold on to your ankles. Hold like that for 30 seconds. Keep your back flat. Take a 10 seconds break and hold for 30 seconds more.

  1. Knee to Chest


Lie down on your back. Bring your knee to your chest and hold like that for 30 seconds. Repeat this exercise with the other leg.

  1. Spinal Stretch


While you are lying on your back, cross your left leg over the right leg and hold like that for 30 seconds. Change legs and hold like that for another 30 seconds.

  1. Piriformis Stretch


Lie on the floor with your back straight. Bring one leg up to a 90-degree angle. Bring the other leg up and cross it over your raised leg. Hold it like that for 30 seconds. Switch legs.

  1. Quadriceps Stretch



Lie down on one side and pull your leg towards your back. Hold it like that for 30 seconds. Turn on the other side and stretch again for 30 seconds.

  1. Lunges


Put one leg forward and just bend down to feel that tension going away from your lower back. Keep the back leg straight behind you. Hold it like that for 30 seconds and repeat.

This nice routine should become your before-bed habit. Or, right after you come back home from work. Do the stretches and you will get rid of your lower back pain.

This is useful for your friends, too. Make sure they get it.

Source: Wise Mind Healthy Body


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