According to Statista, more than 54% of all American adults suffer from some form of back pain. Lower back pain is perhaps the most common – at least 80% of all adults experience it.
The main causes of lower back pain are muscle strains, slipped spinal discs, and tight hip and leg muscles. The last cause is often overlooked because people don’t pay much attention to it. Tightness in the hip and leg muscles is bad because it spreads tension to surrounding muscles; hence the reason you experience lower back pain. Below is a list of 5 stretches that you can do to relax the hip and leg muscles and lower back pain in 10 minutes.
1. Hamstring Stretch
Duration
- 10 seconds for both legs
- 2 reps
Procedure
1. On a flat surface, lie down straight with your face facing upwards and bend your left leg with the knee pointing towards the sky.
2. Get a hold of your right knee and pull that leg upwards in a stretch pose. You can bend your knee slightly as pull your right leg backwards.
3. Stretch your right leg as much as you can, while keeping your tail bone firmly planted on the flat surface until you feel some strain.
4. If the pose is ideal, you ought to feel some strain at the back of your thighs and calves when you pull your toes back.
5. Maintain the position for 10 seconds, before switching to the other leg. Do the stretch twice for both legs.
2. Psoas Stretch
Duration
- 30 seconds on both legs
- 2 reps
Procedure
1. With both feet firmly planted on the ground, maintain an upright position.
2. Propel your left leg forward while keeping the right one back. Bend your left knee and have your upper body remain in an upright position.
3. Maintain the pose for 1-3 seconds, then lower your right knee almost touching the floor.
4. Place the palms of your hands on your left knee for support and propel your upper body onward until you feel a strain on the psoas.
5. Hold this pose for 30 seconds and switch to the other leg. Repeat 2 times.
3. Double Leg Knee to Chest
Duration
- 20 seconds
- 2 reps
Procedure
1. On a flat surface, lie on your back with your face looking upwards.
2. Arch one leg and then warp the other beneath the knee of the first one.
3. Clasp your hands together behind both knees.
4. Pull both knees closer to your chest until you feel a strain on your lower abdomen.
5. Hold the position for 20 seconds and then switch to the other leg. Perform 2 reps for proper lower back pain relief.
4. Quadriceps Stretch
Duration
- 30 seconds on both legs
- 2 reps
Procedure
1. Place both feet together and be in an upright position.
2. With your left leg straight and firmly planted on the ground, hold the right foot with your left hand.
3. Pull the right foot back until the heel makes contact with your butt, and you feel a strain on your quadriceps.
4. Maintain the pose for 30 seconds before switching to the other leg. Do 2 reps.
5. Knee Stretch to the Chest
Duration
- 20 seconds
- 2 reps
Procedure
1. On a flat surface, lie on your back with your face looking upwards.
2. Arch your left leg and grip it with your hands.
3. Pull the leg closer to your chest until you feel a strain on the thighs and hips.
4. Maintain the pose for 20 seconds and change the leg. Perform 2 reps for maximum lower back pain relief.
Conclusion
Lower back pain should not get in the way of you and your day-to-day activities. Try the mentioned five exercises when the lower back pain becomes too much to handle. In case, you have more questions about back pain or how to handle them, send us an email.
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