If you are facing pain in the low back, this is the right article for you. We present you 7 stretches which will relieve your pain. At the beginning it is very important to do this sequence 3 times a day. When you feel that the pain is less, reduce the sequence to once a day, 3-4 times a week.

First lie down on the bed or floor (on carpet, rug, or yoga mat).

Pelvic tilt warm up

Lie on the back with the knees bent and feet flat on the floor.

Tighten the abdominal muscles and make sure that the small of the back presses against the floor. This is known as a pelvic tilt. Keep this position for 5 seconds then relax. This move needs to be repeated 3 times.

The next thing you need to do is to take a deep breath, and on the exhale contract the abdominals, pull the belly button to the spine and hold for 5-10 seconds. Make 10 repetitions.

And now, you are ready for the stretching.

7 STRETCHES IN 7 MINUTES FOR LOW BACK PAIN RELIEF

Hamstring floor stretch

Works for the Back of thighs (the hamstrings)

Hold for 30 seconds and repeat 2 times for each leg.

When bringing the legs up contract your abdominals.

Knees to chest stretch

Works for the Hips/Glutes (Butt) /Lower back

Hold for 20 seconds and repeat on the other leg.

Try to straighten the right leg while your abdominals are contracted. If you feel any pain in the back, leave the right leg bent.

Spinal stretch

Works for the Lower back/Obliques

Hold for 20 seconds and repeat on the other knee.

Before bringing the knees up and over make sure to contract the abdominals.

Piriformis stretch

Works for The glutes

Hold for 30 seconds and repeat with the other leg.

Before crossing the leg and resting the foot on the opposite knee, contract the abdominals.

Hip flexors stretch

Works for the Hips/Front of thighs (quadriceps)

Hold for 30 seconds, then switch sides and repeat stretch.

Make sure to contract the abdominals and keep the shoulders down and back straight.

Quadriceps lying down stretch

Works for the front of thighs (quadriceps)

Hold for 30 seconds, then switch sides and repeat stretch.

Before grasping the top of the foot and bringing it to the butt, make sure to contract the abdominals.

Total back stretch

Then, you should try this…

Works for the entire back/shoulders/arms

Hold for 10 seconds.

Now you feel noticeable low back pain relief.

This stretching routine will keep your back stronger, and will keep you away from injuries.

Source: Healthy Food House

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If you are facing pain in the low back, this is the right article for you. We present you 7 stretches which will relieve your pain. At the beginning it is very important to do this sequence 3 times a day. When you feel that the pain is less,...