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7 Stretches In 7 Minutes For Complete Lower Back Pain Relief

September 13, 2016 by Melissa Bell 2 Comments

One of the consequences of being sedentary, and also being incredibly active, is back pain. 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.

The hamstring floor stretch

Hold for 30 seconds twice for each leg.

2. Knee to chest stretch.

Knee to chest stretch

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

3. Spinal stretch.

Spinal stretch

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.

The piriformis stretch

Hold for 30 seconds and repeat with the other leg.

5. The hip flexors stretch.

The hip flexors stretch

Hold for 30 seconds and then switch and repeat.

6. The quadriceps lying down stretch.

The quadriceps lying down stretch

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

7. The total back stretch.

The total back stretch

Hold this for 30 seconds and then try this:

The total back stretch

Hold for 10 seconds on both sides.

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

Source: simpleorganiclife.org

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Melissa Bell
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Melissa Bell
Melissa Bell has a strong background in nutrition education, fitness and yoga, and experience working on specialized stretching, bodybuilding and weight loss programs. She is actively studying Japanese, doing research and travelling for conferences while taking care of two children.
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Filed Under: Fitness, Health Tagged With: low back pain, stretch

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Comments

  1. Manuel J Lucero says

    February 2, 2017 at 1:43 am

    I’m surprised a book on all techniques and procedures hasn’t been published; i’d but it in a heart beat!

    Reply
  2. Sakharam says

    February 10, 2020 at 3:36 pm

    good information

    Reply

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