5 Easy Exercises to Get Faster Relief from Lower Back Pain

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Published on July 3, 2015 by HWC

Back pain has become the most common problem in people of all the ages, especially in people who sit in front of computers for longer hours. In order to treat this problem, you should practice some stretches that can relive back pain.

The following are the few lower back stretches that restore flexibility to the joints and muscles of the lower back.

Stretch 1: Lying Back Stretch

  • Lie down straight
  • Fold your legs in such a way knee points towards roof
  • Firmly place your hands on the floor
  • Slowly lift your head forward
  • Hold for few seconds

Stretch 2: Lower Back Flexion

  • Lie on your back straight
  • Fold your legs so that your knees points towards roof
  • Bring your knees towards your chest
  • Place your hands over your knees
  • Gently pull into your chest
  • Hold back for a few seconds
  • Slowly release back to the start position
  • Make sure to keep your head and neck rested on the floor
  • Try to do this stretch 10 times

Stretch 3: Cross Face Spinal Twist

  • Lie on your back with knees bent and feet on the floor
  • Stretch your arms out to your sides
  • Raise your 1 leg up straight
  • Cross your leg side
  • Hold for few seconds
  • Slowly bring back to the start position
  • Repeat on the other side

Stretch 4:  Back Stretch

  • Start on all fours
  • Your hands should be below your shoulders & knees below your hips
  • Push your back up towards the ceiling while bending your head and tail bone
  • Hold for a few seconds
  • Relax on the opposite position by arching your back
  • Heading up and sticking your tailbone out

Stretch 5: Standing Hamstring Stretch

  • Prop your left heel up on a bench or chair
  • Flex your foot
  • Bend forward toward your flexed foot by folding at your hips
  • Hold for 30 seconds
  • Repeat the same on other leg
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