Seven Exercises & Stretches to Relieve Backache in Less Than 10 Minutes

Back pain is a common pain for most of the people, namely around 66% to 75% of adults suffer from back pain at least once in their lifetime. This results from long sitting or standing hours, then taking a bad poor posture thus triggering severe back pain and pain in the spine.

If one of the reasons for its appearance is lack of physical activity, then these exercises will be of great help. They are based on easy movements that will be of great assistance in alleviating back pain.

Let us start:

  1. Quadriceps stretching

Quadriceps stretching

How to perform it:

Take a standing position, and then stand straight on your right leg by holding the left foot with both hands behind your body. You should try to touch your buttocks with your heel in order to stretch the hips, quads and back. Stay like that for 30 seconds and do two repetitions with each leg.

2. Shot down against a chair or other stand

Shot down against a chair or other stand

For this movement you will need a chair.

Here it is how to perform it:

Take a standing position and then place your both hands on the chair or something that can support your body while keeping enough distance between you and the chair.

Now, start folding your upper body by placing your head between your arms. Then start lowering your head, and the more you do it, the more you are facilitating the muscles of the back and the thigh. Maintain your lower body straight and try to lean into a comfortable position.

Keep this positionfor 30 seconds and do it three times.

3. Stretching the psoas muscle

Stretching the psoas muscle

What is psoas muscle for the body?

 

It is located in the hip area and it is the most important muscle of the group of flexor muscles of the hip. The psoas muscle has the function to coordinate the movement of the thigh and torso.

Here it is how to stretch this muscle:

Take a standing position, and then place your right leg in front of it but holding the left leg back. Now, bend your right knee and keep your upper body in an upright position.Remain in this body position for a few seconds, and after that slowly lower the left knee near to the floor.

In order to support your body keep both hands on the right knee and move the upper body forward. Stay like that for 30 seconds and do twice repetitions with each leg.

4. Stretching the spine

Stretching the spine

Reduce the pain in your back by stretching your spine.

Here it is how to do it:

Take a lying position on your back and then stretch your arms perpendicular to your head.Raise your right leg and utilize your left hand to pull your left leg to the floor on the left side.

Keeping your hands perpendicular to your head, slowly turn your head to the right. You will experience the stretching of your back and thigh. Stay like that for 30 seconds and do two repetitions with each leg.

5. Hamstring Stretch

Hamstring Stretch

Here it is how to perform it:

Take a lying position on your back with your left leg bent. Next, grab your right thigh and stretch your leg up. You can slightly bend your knee when you are pulling your leg back.

Make sure to keep your coccyx on the floor and then start stretching the leg so that to experience the pressure on the muscles.You should also experience the stretch in the back of your thigh and calf when elevatingyour toes.

Remain in this position for 10 seconds, and after that repeat the same procedure with the other leg as well.

6. Double knee to the chest

Double knee to the chest

This movement raises the range of motion of the lower back muscle.

Here it is how to perform it:

Take a lying position on your back, and then bend both legs and keep one hand with the other behind the knees. Start bringing your knees as close you can towards the chest by pulling with both hands. Press your thighs against your body so that you press your lower back. The more you press the thighs, the more stress is brought to the lower back. Keep this position for 20 seconds and make two repetitions of this movement.

7. Stretching from the knee to the chest

Stretching from the knee to the chest

Here it is how to perform it:

Take a lying position on your back, and then bend your right leg and hold it with your both hands. In this position push the knee as close to your chestso that to experience the stretching of the hips and thighs. Remain like that for 20 seconds and do two repetitions with each leg.

 

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