123121eqdwr23fwsc-400x250

Introduction

Many people suffer from pain in the lower back. The pain may be mild, but it may become intense and interfere with your daily activities.

Luckily, this pain can be relieved quickly. The following stretches can be done in just a few minutes, and then you will be able to continue with your normal daily routine.

1. Lying hamstring stretch

You need to lie on your back on the ground for this stretch. Stretch out the hamstring by pulling one of your legs up. Remain with your leg straight for half a minute and then stretch out the other leg.

2. Cobbler pose

Put your feet together while sitting on the ground. Hold on to the ankles for half a minute. After this take a break of 10 seconds and then redo the pose.

3. Knee towards chest

Lie on the ground and bring the knee to the chest. Remain in this position for half a minute and then do the stretch with the other leg.

4. Spinal stretch

Lie on your back and cross one leg over the other. Your back must remain straight on the floor. Remain in this position for 30 seconds and then do the stretch with the other leg.

5. Piriformis syndrome stretch

Lie on the back and position one leg to a 90 degree angle. Cross the other leg over the raised leg. Remain in this position for half a minute and then do it with the other leg. This position resembles the position when you are sitting on a chair with your legs crossed. The difference is that now you are lying down on the floor.

6. Quad stretch

Lie on the floor on your side and pull the top leg towards the back. Remain like this for half a minute and then do the exercise with the other leg.

7. Lunges

Put your leg forward and bend down. The other leg should remain behind you and be completely straight. Remain in this position for half a minute and then do the stretch with the other leg.

The causes of pain in the lower back

Many things can cause pain in the lower back. The most common cause is sedentary lifestyle. You can reduce the pain and strengthen your back with these stretches. This video will also help you understand the stretches.

This type of pain can cause many other problems. If you are doing these stretches and the pain does not reduce, consult a medical professional about your issue.