Ease Lower Back Pain with 7 Stretching Exercises

There are many daily activities during which people can hurt their back. For example, people may do it while they are planting a tree. And, hurting our back during that activity may give us long-term pain when we are sitting for a longer time.

Or when we are doing other gardening activities. That is not a positive experience at all, and we need to do something about that in order to feel better. Luckily, there is a routine that can be very helpful.

All we need is just seven minutes to perform seven stretching exercises. These stretches affect each centimeter of our lower back.

Ease Back Pain With 7 Exercises

For these exercises, you need to have a carpet, heated mat, or a yoga mat. Continue reading to learn how to perform these stretching exercises that will ease your pain.

Stretching Exercise #1 – Hamstrings

For this stretching exercise you should lie on the floor and keep your knees bent, and feet straight on the ground. Lift one leg and touch your hamstrings with your hands. You should experience a stretch at the back side of your leg.

Stay in this position for half a minute. Do this again with your other leg. If you feel your legs not so flexible, do not worry about that because time will help you.

Stretching Exercise #2 – Keep Knees to Torso

For this stretching exercise, you should also lie down, but you should bend your knees and hold them close to your torso. Stay in that position for half a minute. Place your hands behind your knees in order to prevent putting pressure on knees.

During this exercise, you are supposed to experience your glutes and lower back stretching. Those of you who are flexible enough may try to keep their legs straight. However, if that is too much pressure on your back, just keep them bent.

Stretching Exercise #3 – Piriformis

For this stretching exercise, you need to do the same just like in the previous one, but you should keep one leg crossed over the other one.

Your ankle should be over your knee, and then draw the knee to your head, then stay in that position for half a minute. Do the same with the other leg. During this exercise, you should experience stretching in your leg that is crossed over and in your glutes.

Stretching Exercise #4 – Spine

For this stretching exercise, you should make sure that your shoulders are on the same level with the ground. Then, cross one of your legs over the opposite one, and try lowering your knee to the ground.

Also, you can put your opposite hand on your knee and stretch it for half a minute. Do it again with the other leg. During this stretching exercise, you should feel sides and lower back stretching.

Stretching Exercise #5 – Quadriceps

For this stretching exercise, you need to lie down, but on one side, take your leg under the ankle, and draw it to your buttocks for half a minute. Do it again with the other leg. During this exercise, you should experience the stretch in your quadriceps.

Stretching Exercise #6 – Affect Your Hip Flexors

For this stretching exercise, you need to stay on one of your knees, put your hands on top of your knee, and stretch forwards for half a minute. Do this again with the other leg.

Make sure to keep your back straight. During this exercise, you should experience the stretch in your legs and hips.

Stretching Exercise #7 – Complete Back Stretch

For this stretching exercise, you need to stand up and look for a counter or a table in the same height as your waist. You need to hang on to that. Then, lean forward, stay in this position for half a minute.

Now, relax, shake, and do it again for another half a minute. During this exercise, you should experience the stretch throughout your whole back.

We hope that these stretching exercises will be helpful to you.  However, you need to have a consultation with your doctor before doing any of these stretches.

You need to make sure that you will not do any more harm to your body. Remember, although these exercises are good for some people, it doesn’t necessarily mean that they will be beneficial for you as well.

If everything is fine, do these stretches each day to get rid of the pain. The best thing is that even the busiest people can do these exercises since they are not time-consuming.