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One of the consequences of sedentary work, but also of excessive physical activity, is back pain.
Approximately every ninth person experiences daily problems in the lower part of the back, which are colloquially called the lower back.
This is therefore a very common type of suffering that deserves careful attention and should be addressed.
Whether you are affected by stiffness, pain or cramps, the following 7 types of stretches will help you keep your back healthy and strong.
1. Hamstring stretch on the floor
Hold the shown position for approximately 30 seconds. Perform the exercise 2 times for each leg.
2. Knee-to-chest stretch
This exercise helps you stretch and relax the gluteal muscle. Hold the position for 20 seconds. Perform the exercise 2 times for each leg.
3. Spinal stretch
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. Stretch of the muscle attaching to the hip joint
Hold the position for 30 seconds. Repeat the exercise with the other leg.
5. Stretching of the lumbar flexors
Hold the indicated position for 30 seconds. Then switch legs and repeat the exercise.
6. Lying quadriceps stretch
Hold the position for 30 seconds, then switch sides and repeat the exercise. Perform this exercise 2 times with each leg.
7. Full back stretch
Hold the displayed position for 30 seconds. Then move on to this exercise:
Hold this position for 10 seconds. Perform the exercise on the right and left sides.
With a bit of luck, these exercises will ensure that your lower back will once again feel great and be free of pain.
