Millions of people worldwide, both, children and adults, face extreme pain and difficulties in the every day, as a result of back pain. At times, this pain can occur even while standing, or exercising, or stretching the back.
Fortunately, there is an effective and natural way to alleviate back pain, and all you need to do is invest 7 minutes of your time every day.
We will suggest 7 stretches that will have a beneficial effect on the pain in the back, as they will release the abnormal tension from it:
Knee to chest stretch: While lying on your back, stretch your legs completely. Bend your right knee and pull it to your chest by the calf for 30 seconds. Repeat the same with your left leg.
Forward bend: You will need to place a chair in front of you and bend forward. Put your arms on the chair, but do not stop bending, until your head is between your arms. Remain in this position for a minute.
Figure four stretch: Lying on the floor with your back, bend your right knee to your chest, while keeping your left feet on the floor. Place your ankle across your left knee and let the leg fall for 30 seconds. Do the same with the opposite leg.
Quad stretch: Lie down on the floor on your right side and bend your left knee. Now, pull it with your left hand for 30 seconds. Repeat the same exercise on the left side as well.
Hamstring stretch: While lying on your back, bend your right knee, but note that your feet need to remain on the floor. Place your hands over your leg. Lift your left leg into the air for 30 seconds. Repeat the same with the right leg.
Supine twist: This exercise will alleviate the pain in the lower back. Lay on the floor by your back and bend your knees. Place your left leg over the right leg and bend the left for 30 seconds. Do the same exercise with the opposite leg.
Hip flexor lounge: Back pain can also result from tight hips, so you need to loosen them. Place your right foot forward and your left knee on the floor. Remain in this position for 30 seconds, and then change the leg, so that you do the same exercise with the left foot.
