The most common things that easily lead to back pain are stress and job at the office. This kind of pain is more and more common, and there are people of all ages that suffer from it. It can be very uncomfortable sometimes. There are a lot of factors that can cause back pain, and some of them are exercising, lifting heavy objects, being seated for too long or some others.
There are a lot of people that still live with this kind of pain instead of treating it.
This article will present you 7 ways or stretches that will help you to get rid of your uncomfortable back pain.
You can read the instructions below, in order to do them right:
1. Bend forward
This kind of exercise is useful for sudden and unusual back pain.
All you need to do is to place a chair in front of you at the height of your hip, place your hands on it and step away a little bit and then bend forward until your head is placed between your arms. You should stay in this position for one minute and than release your body.
2. Hip flexor lunge
This exercise will help you to fix your back pain caused by tight hips. All you need to do is to place your right foot forward and lower left knee to the floor. It is very similar to a lunge position. Stretch your left leg as back as possible. Stay in this position for 30 seconds and then return to the previous position. Repeat the exercise once more.
3. Quad stretch
If you don’t stretch your quads from time to time, you surely will feel back pain. You should lay down on the floor on your right side, then bend your knee but don’t separate knees from touching. Reach towards the left ankle with your left hand and start pulling to stretch your quads. Do this for 30 seconds and then release. Repeat the exercise once again.
4. Knee to chest stretch
What you need to do is to lie down on the floor and stretch your legs. Bend your left knee and hold calf.
Then start pulling your knee towards your chest. Hold in that position for 30 seconds and then release. Repeat the stretch once more.
5. Supine twist
This exercise is very useful for treating if you have low back pain. Lie down on your back and bend legs on your knees. Keep them both on the floor. Place your left leg over your right one, and turn both legs to the left. Turn the upper part of your body to the other side, then switch legs and repeat the exercise once again.
6. Hamstring stretch
For this stretch, you need to lie down on your back and bend left knee, by keeping your one foot on the floor. You should place your bends on your one leg, right above your knee. Then, lift your other leg very high and hold it for 30 seconds. Repeat the exercise once again.
7. Figure four stretch
Again, lie down on the floor on your back, bend one knee while keeping the foot on the floor. Then raise the other knee towards your chest and put ankle across the knee. After that, left your right knee to fall to the side. Be in that position for 30 seconds. Than release and repeat the stretch once more.