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Back pain is among the most common modern lifestyle problems. It can result from sedentary work, long periods of standing, one-sided strain, but also overly intense physical activity without adequate recovery.
Approximately one in nine people regularly suffers from pain in the lower part of the back, commonly referred to as the lower back. These issues can significantly affect quality of life, movement and sleep, so it is important not to underestimate them.
Whether you are troubled by stiffness, pain or muscle cramps, the following 7 simple stretching exercises will help release the spine, strengthen the deep muscles and prevent further problems. The whole routine takes approximately 7 minutes.
1. Hamstring stretch on the floor
Lie on your back, bend one leg and raise the other straight up. Gently pull it toward you with your hands until you feel a stretch in the back of the thigh.
Hold: 30 seconds
Repetitions: 2× for each leg
This exercise helps relax the hamstring muscles, which directly affect tension in the lumbar area.
2. Knee-to-chest stretch
Lie on your back and bend one knee. Gently pull it toward your chest and relax the lower back.
Hold: 20 seconds
Repetitions: 2× for each leg
The exercise helps relax the gluteal muscles and reduce pressure in the lower back area.
3. Spinal stretch while lying down
Lie on your back, bend one leg and roll it across your body to the opposite side. Keep your shoulders pressed to the mat.
Hold: 20 seconds on each side
This exercise is also very effective for sciatic nerve issues. Perform it slowly and smoothly.
4. Stretching the muscles around the hip joint
Lower into a lunge, one foot forward and the other knee resting on the ground. Gently push the pelvis forward.
Hold: 30 seconds
Repetitions: on both sides
Releasing the hip muscles significantly relieves the lower back.
5. Hip flexor stretch
Stay in the lunge position and focus on deep breathing. The movement should be smooth and pain-free.
Hold: 30 seconds
Repetitions: on both sides
This exercise is especially ideal for people who spend a lot of time sitting.
6. Lying quadriceps stretch
Lie on your side, bend the lower leg, pull the top leg’s heel toward the buttock and grab it with your hand.
Hold: 30 seconds
Repetitions: 2× on each leg
Releasing the thigh muscles helps reduce tension transferred to the lumbar spine.
7. Comprehensive back stretch
Get on all fours and move into the “cat–cow” position. Alternate arching and rounding your back.
Hold: 30 seconds
Then sit back on your heels, stretch your arms forward and relax your torso.
Hold: 10 seconds on each side
Conclusion
Regularly performing these exercises can significantly reduce lower back pain, improve spinal mobility and prevent future problems. Just devote a few minutes a day to them.
If you perform the exercises slowly, mindfully and without overexertion, they can become a simple, but very effective part of your daily back care.
