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.
Lower back pain is one of the most common problems people have. This pain can be mild or become so intense that it makes it difficult to get anything accomplished.
If you struggle with any type of lower back pain or if you want to strengthen your back muscles to make sure this is not an ailment that you suffer from in the future, there are several stretches that you can do to help.
1. The hamstring floor stretch.
For this exercise lay flat on your back on the floor. Pull one leg up straight to stretch out the hamstring. Hold for 30 seconds and then repeat with the other leg.
2. Knee to chest stretch.
Sit on the floor and put your feet together. Hold on to your ankles. Hold this position for 30 seconds, take a 10 second break and then hold for 30 more seconds.
3. Spinal stretch.
While lying flat on your back on the floor bring your knee to your chest and hold for 30 seconds. Repeat the exercise with the other leg.
4. The piriformis stretch.
Hold for 30 seconds and repeat with the other leg.
5. The hip flexors stretch.
Lie on your back and bring up one leg to a 90 degree angle. Bring the other leg up and cross it over your raised leg. Hold this position for 30 seconds and then switch legs. The easiest way to think about this stretch is like you are sitting in a chair with your legs crossed, only lying on your back on the floor.
6. The quadriceps lying down stretch.
Hold for 30 seconds on each side. Do this one twice on each side.
7. The total back stretch.
Hold this for 30 seconds and then try this:
Hold for 10 seconds on both sides.
With any luck, this will have your lower back feeling great again!
There are many different causes of lower back pain. One of the most common is a sedentary lifestyle. Doing these stretches can help strengthen your back and reduce the amount of pain that you have in your lower back.
There are many issues that may arise with your lower back. If you are struggling with the pain and these stretches do not help, you should seek medical help for your problem.
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