Do These 7 Stretches in Just 7 Minutes to Relieve Back Pain Immediately and Long-Term

Back pain can be debilitating and affect your daily life. Fortunately, you can alleviate discomfort with simple stretches that target the muscles causing the pain. Here are seven stretches you can do in just seven minutes to relieve back pain both immediately and long-term.

1. Cat-Cow Stretch

Steps:

1. Get on All Fours:
   • Position your hands directly under your shoulders and your knees under your hips.
2. Arch Your Back (Cow Pose):
   • Inhale, and let your belly drop towards the floor while lifting your head and tailbone towards the ceiling.
3. Round Your Back (Cat Pose):
   • Exhale, and round your spine towards the ceiling, tucking your chin to your chest.
4. Repeat:
   • Alternate between these two poses for 1 minute.

2. Child’s Pose

Steps:

1. Kneel on the Floor:
   • Sit back on your heels with your knees wide apart.
2. Extend Your Arms Forward:
   • Reach your arms out in front of you and lower your chest towards the floor.
3. Hold:
   • Hold this position for 1 minute, breathing deeply.

3. Knee-to-Chest Stretch

Steps:

1. Lie on Your Back:
   • Bend your knees and keep your feet flat on the floor.
2. Bring One Knee to Your Chest:
   • Hold your knee with both hands and pull it gently towards your chest.
3. Hold:
   • Hold for 30 seconds, then switch to the other leg.
4. Repeat:
   • Do this stretch for a total of 1 minute.

4. Piriformis Stretch

Steps:

1. Lie on Your Back:
   • Cross your right ankle over your left knee.
2. Pull Your Left Thigh:
   • Hold the back of your left thigh and gently pull it towards your chest.
3. Hold:
   • Hold for 30 seconds, then switch legs.
4. Repeat:
   • Do this stretch for a total of 1 minute.

5. Seated Forward Bend

Steps:

1. Sit with Your Legs Extended:
   • Keep your legs straight and your feet together.
2. Reach Forward:
   • Extend your arms towards your feet, aiming to touch your toes.
3. Hold:
   • Hold this stretch for 1 minute, keeping your back straight and breathing deeply.

6. Spinal Twist

Steps:

1. Sit on the Floor:
   • Extend your legs straight in front of you.
2. Bend Your Right Knee:
   • Cross your right foot over your left thigh.
3. Twist Your Torso:
   • Place your left elbow on the outside of your right knee and twist your torso to the right.
4. Hold:
   • Hold for 30 seconds, then switch sides.
5. Repeat:
   • Do this stretch for a total of 1 minute.

7. Pelvic Tilt

Steps:

1. Lie on Your Back:
   • Bend your knees with your feet flat on the floor.
2. Tilt Your Pelvis:
   • Flatten your lower back against the floor by tightening your abdominal muscles.
3. Hold:
   • Hold for 5 seconds, then release.
4. Repeat:
   • Do this exercise for 1 minute.

Conclusion

Incorporating these seven stretches into your daily routine can help relieve back pain quickly and effectively. Dedicate just seven minutes each day to these exercises, and you'll notice an improvement in your flexibility, strength, and overall back health. Consistency is key to achieving long-term relief, so make these stretches a regular part of your fitness regimen.

Bagikan Artikel ini