If in case you feel stiff and achy in the lower back area then you will have to do these stretches. Make sure you perform them 3 times a day in the same sequence and when the pain is relieved you may reduce the sequence once a day to 3-4 times a week.
Prepare yourself and lie down on the bed or the floor (carpet, a rug, or yoga mat is preferable).
Pelvic Tilt Warmup
Lie on your back and bend your knees with the feet flat on the floor. The lower part of your back will not be touching the floor. Perform a pelvic tilt, tightening the abdominal muscles so that the lower part of the back presses against the floor. Stay in that position for 5 seconds and then relax, repeating this position 3 times, gradually building to 10 repetitions.
Then take a deep breath and exhale, contracting your abdominals, pulling the belly button towards the spine. Hold like that for 5-10 seconds and repeat it for 10 times. You are ready for stretching.
- Hamstring Floor Stretch – it works back and thighs. Hold for 30 seconds and repeat it 2 times for each leg. When you bring your legs up, contract your abdominals.
- Knees to Chest Stretch – it works hips, glutes, and lower back. Hold for 20 seconds and repeat on the other leg. Try to strengthen your right leg along with the abdominals contracted. If in case you feel back discomfort, then bend your right leg.
- Spinal Stretch – it works lower back and obliques. Hold for 20 seconds and repeat on the other knee. Before you bring your knees up and over, contract your abdominals.
- Piriformis Stretch – it works the glutes. Hold for 30 seconds and repeat it on the other leg. Before you cross your leg and rest your foot on the opposite knee contract your abdominals.
- Hip Flexors Stretch – it works the hips and the front of the thigs. Hold for 30 seconds and switch sides repeating the stretch. Keep your shoulders down, your back straight, and your abdominals contracted.
- Quadriceps Lying Down Stretch – it works front of the thighs (quadriceps). Hold for 30 seconds and then switch sides, repeating the stretch. Before you grasp the top of your foot and bringing it to the butt, contract the abdominals.
- Total Back Stretch (perform this exercise)
Then try this – they both work for the entire back, shoulders, and arms. Hold like that for 10 seconds.
We hope that you are experiencing noticeable low back pain relief. If you stick to these exercises your back will be stronger and you are less likely to become injured.
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