The modern way of life is linked with sedentary lifestyle especially these days when most of the people are relaying on technology when they need to finish their everyday tasks. People who work with commuters or doing office work admit that they are not physically active especially after the rise of laptops, smartphones and tablets. That is why you need to start putting more effort in taking care of your health. We all must to do stretching and exercises especially if we sit most of the day. The statistic shows that About 31 MILLION Americans suffer from some sort of lower back pain during their lifetime.
We all know that yoga and stretching are beneficial. These back stretches are easy and can do them at home. The back pain will disappear soon and you just need 7 minutes every day.
- The hamstring floor stretch.
Stay in that position for 30 seconds twice for each leg.
- Knee to chest stretch.
This stretch will help in strengthening and relaxing your gluts. Stay in that position for 20 seconds for each leg twice.
- Spinal stretch.
This is especially recommended for people who suffer from sciatica. Hold for 20 seconds and then repeat on the other knee. Do do this stretch as many times as you want but don’t exaggerate.
- The piriformis stretch.
Stay in this position for 30 seconds and then repeat with the other leg.
- The hip flexors stretch.
Stay in this position for 30 seconds and then switch and repeat.
- The quadriceps lying down stretch.
Stay in this position for 30 seconds on each side.
Do this stretch twice on each side.
- The total back stretch.
Stay in this position for 30 seconds and then try this:
Hold for 10 seconds on both sides.
Note: You should consult a physician if you are not sure that you can do these stretches. The author is not a doctor.