7 Exercises in 7 Minutes to Never Feel Lower Back Pain Again

The best way to relieve pain in the lower back is by stretching. You will need to exercise regularly in order to treat and relieve the pain in natural and safe way.
We are going to present to you the best 7 stretches that will take you only 7 minutes, but the results are amazing.

These 7 stretching exercises will manage to soothe the unbearable and discomfort pain in the lower back.

1. Floor hamstrings

You will need to lay down with bend knees and feet on the floor. Now you will need to raise one leg upwards and try to reach behind with both of your hands. Now you will need to hold this position for at least 30 seconds, and do the same with the other leg. You will know that you are doing the right thing if you feel the stretch through the back of the leg.

2. Spinal stretch

You will need to lay down again and cross the legs (one leg over the other). Next you will need to lower the knee in direction to the floor. Your opposite hand should be put on top of the knee and make sure that you stretch for at least 30 seconds. Afterwards switch sides. You will know that you are doing the right thing if you feel that your lower back is stretching.

3. Knees to chest

Again, lay down and hold the knees pressed to the chest. Hold this position for 30 seconds. In order to prevent pressure on the knees you will need to put the hands behind the knee. You will feel the stretch in the lower back and glutes.

4. Piriformis stretch

This is great exercise and similar to the previous. Now you will need to cross the legs over each other. Your ankle should be right above the knee. Pull the knee towards the head and hold this position for at least 30 seconds. Repeat the same with the other leg. You will know that you are doing the right thing if you feel that your lower back and the glutes are stretching.

5. Hip flexor

It is best to be in sitting position on the floor, and put the hands on the knees and push forwards. Hold this position for 30 seconds and repeat the same with the other leg. You should feel that you are stretching the hips and legs.

6. Lying down quadriceps

You will need to lie down on one side and hold the leg below the ankle. Now you need to lean forwards and hold this position for 30 seconds. Make sure to do the same with the other leg. You will feel that you are stretching the quads.

7. Back stretch

You will need to find a table that is about the height of your waist and lean forward. Stay in this position for 30 seconds, and repeat after taking a short break. You will manage to stretch the entire back and relieve any lower back pain.

Remember that you need to be gentle when you do all of these stretches. If you have serious back problems it is advisable to consult your doctor before you try anything else. Once you start doing these exercises you will feel the amazing improvements.

source http://www.healthy-food-house.com