7 Stretches In 7 Minutes For Complete Lower Back Pain Relief

By on July 1, 2015

Lower back pain can be caused by a variety of problems with any parts of the complex, interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. Typical sources of low back pain include:

  • The large nerve roots in the low back that go to the legs may be irritated
  • The smaller nerves that supply the low back may be irritated
  • The large paired lower back muscles (erector spinae) may be strained
  • The bones, ligaments or joints may be damaged
  • An intervertebral disc may be degenerating

About 31 million Americans experience lower back pain at any given moment. It’s a common affliction and one that takes care and diligence to eliminate. Whether you experience stiffness, aches, or spasms, the following stretches will help keep your back fit and strong.

1. The hamstring floor stretch.

Photograph of stretching exercise from The Stretching Handbook, 3rd Edition.

Hold for 30 seconds twice for each leg.

2. Knee to chest stretch.

4adaf4a98ec239b0_knee-to-chest-stretch.preview

This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.

3. Spinal stretch.

Universal-Spinal-twist-Shava-Udarakarshanasana

This was a favorite of mine when I suffered sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don’t overdo it.

4. The piriformis stretch.

Patricia Kime demonstrates a variety of dynamic and static stretches at the Gannett Government Media photo studio in Springfield, Virginia, on Wednesday, August 13, 2014. (Mike Morones/Staff)

Hold for 30 seconds and repeat with the other leg.

5. The hip flexors stretch.

hip-flexor-stretch-1

Hold for 30 seconds and then switch and repeat.

6. The quadriceps lying down stretch.

Lying-Side-Quad-Stretch

Hold for 30 seconds on each side. Do this one twice on each side.

7. The total back stretch.

o_upper_back_arms_and_chest_workout_23_min_tabata_upper_body

Hold this for 30 seconds and then try this:

side-stretch-ss

Hold for 10 seconds on both sides.

With any luck, this will have your lower back feeling great again!
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Resources:

http://simpleorganiclife.org/7-stretches/

Photo Credit:

http://stretchcoach.com/articles/hamstring-stretch
http://www.vocaltips.net/stretching-vocal-exercises/
https://forum.fastday.com/chat-f12/sciatica-self-induced-t12977.html
http://pt365.militarytimes.com/2014/08/25/military-muscle-6-therapeutic-stretches-to-help-you-look-perform-better/
http://www.ibodz.com/exercise/hip-flexor-stretch
http://www.lovethesat.com/5-stretches-to-boost-your-energy-during-the-test

About Mike

I've been a fitness enthusiast for a long time now and I always love to research a lot of ideas about health and fitness. I always follow healthy fitness regimen and I just finished my journey to a healthy lifestyle for 6 months. I used to stand in the mirror and check my abs instead of my face which is kinda funny but true. So, instead of doing that everyday I decided to share my ideas online. And I guess the best way to do it is by writing on a health and fitness blog and I'm glad to be writing for FormulatedFitness.

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