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7 Stretches In 7 Minutes For Complete Lower Back Pain Relief

by Melissa Bell
3 minutes read

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!

7 stretches in 7 minutes

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2 comments

Manuel J Lucero February 2, 2017 - 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!

Sakharam February 10, 2020 - 3:36 pm

good information

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