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One of the consequences of sedentary work, but also of excessive physical activity, is back pain.
Approximately one in nine people experiences problems in the lower part of the back every day, commonly referred to as the lower back.
This is therefore a very common type of suffering that deserves proper attention and should be eliminated.
Whether you suffer from stiffness, pain or cramps, the following 7 types of stretches will help keep your back healthy and strong.
1. Hamstring stretch
Exercises to relieve pain in the lower lumbar spine and lower back. Hold the demonstrated position for approximately 30 seconds. Perform the exercise 2 times for each leg.
Exercises to relieve pain in the lower lumbar spine and lower back. This exercise helps you stretch and relax the buttocks. Hold the position for 20 seconds. Perform the exercise 2 times for each leg.
3. Spinal stretch
Exercises to relieve pain in the lower lumbar spine and lower back. This is my favorite exercise. It is also very suitable in cases of sciatic nerve inflammation.
Hold the position for 20 seconds and then repeat it with the other knee to the other side. You can perform the exercise as many times as you want, but don’t overdo it.
4. Stretching of the muscle that attaches to the hip
Exercises to relieve pain in the lower lumbar spine and lower back. Hold the position for 30 seconds. Then repeat the exercise with the other leg.
5. Hip flexor stretch
Exercises to relieve pain in the lower lumbar spine and lower back. Hold the shown position for 30 seconds. Then switch legs and repeat the exercise.
6. Lying quadriceps stretch
7. Complete back stretch
Exercises to relieve pain in the lower lumbar spine and lower back. Hold the shown position for 30 seconds.
