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7 Stretches in 7 Minutes for Complete Lower Back Pain Relief

There are a lot of people who suffer from chronic back pain every day. However with these seven stretches you can get rid of the pain and lower the discomfort.

7-stretches

Hamstring floor stretch

Lie down on your back while pullung your leg straight with your hands behind your knees for support. Stay in this position for half a minute and then do this again with the other leg.

Piriformis stretch

Lie down and put your right ankle over your left knee, while pulling the knee toward your chest.

Spinal stretch

While lying on your back put your right arm out straight form your shoulder, then bend your right knee into the other side. Repeat as needed.

Quadriceps lying stretch

Pull your right ankle toward you, while laying on your left side and after this repat this on the right side.

Hip flexors stretch

Kneel down while putting your left foot flat on the floor. Let your right knee remain on the floor and stay in this position for 20 seconds.

Knee to chest stretch

Lie on your back and put your knee to your chest. Stay in this position for a while and then change the side. You should do each side of this exercise twice.

Total back stretch

Stand up and hold on to a tight object and bend at your waist and stretch back muscles holding like this for 30 seconds, then put your right arm over your head with elbow bend toward your left side and hold for 10 seconds.

 

These exercises are an excellent help in lowering your back pain and a better life quality.

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