The unhealthy and sedentary lifestyle we all lead today is the reason for the countless cases of back pain. Back pain is becoming more and more common all around the world and is a result of numerous factors. Many people manage to live with the pain instead of treating it, while some are popping pills all day long which is a dangerous habit that can have serious consequences on your health. Luckily, there is a simple way of treating back pain without any side-effects. Continue reading below to learn 7 simple stretches that can get rid of your back pain in a jiffy:
- Hip flexor lunge
Tight hips can definitely be a cause for back pain and this stretch works exactly on them. Put your right foot forward and lower your left knee to the floor just like in a lunge, then stretch your left leg back as much as you can. Hold the position for 30 seconds, then repeat it with the other leg.
- Forward bend
This stretch can help you eliminate sudden and unusual back pain. Put a chair in front of you, then place your hands on it and step away for a bit. Now, bend forward as much as you can until your head comes between your arms and hold the position for a minute.
- Knee to chest stretch
Lie on your back on the floor and stretch your legs, then bend your left knee and grab the calf. Pull the knee towards your chest and hold the position for 30 seconds, then release and repeat the stretch with the other leg.
- Supine twist
The supine twist is great for lower back pain. Lie on your back and bend the legs at the knees, while keeping the feet on the floor. Now, put the left leg over the right and turn your legs on the left and your body on the right. Stay in this position for a minute and switch sides afterwards.
- Quad stretch
Back pain can be a result of stiff quads, so stretching them for a bit can definitely reduce back pain. Lay on the floor on your right side, then bend your knee without separating them. Now, reach towards the left ankle with your left hand and pull your squads until you feel a stretch. Pull for 30 seconds and release, then repeat on the other side.
- Hamstring stretch
Lie down on the floor and bend your left knee, then put your hands at the back of your leg right above the knee and lift the other leg up. Hold the position for 30 seconds, then switch the legs and repeat.
- Figure four stretch
Lie on the floor and bend your left knee, then raise the right knee to your chest and put the ankle across it. Let the right knee fall to the side, then hold the position for half a minute and repeat it with the other leg.
Give these stretches a try and you will definitely reduce your back pain.