Whether you are a completely lazy person or have a highly active lifestyle, you are always at risk of damaging your spine while performing your daily routines. Back pain is a serious problem that is becoming more common these days as numerous people experience issues in the lower back.
Lucky for you, getting rid of the back pain and improving your posture in the process is only seven stretches away. We have gathered the best and most effective exercises that will help you get rid of this painful experience:
Lean on the floor using your right knee and stretch out the leg behind you. The left leg should be bent at the knee. Hold this position for 30 seconds. Switch the position of the legs and repeat the exercise.
Lie on your back. Bend one leg at the knee and stretch the other one over your head while keeping it straight. Grasp it with your hands and pull it towards your torso. Hold this position for 30 seconds. Repeat twice for both legs.
Similar to the previous exercise, lay on your back but this time bend both of your legs at the knee. Grasp one leg with both of your arms at the knee and pull it towards your torso. Hold this motion for 20 seconds. Repeat the exercise twice, for both legs.
Lie on your back and bend the right leg at the knee. Place the lower half of the left leg crosswise over the right thigh, with the knee pointing sideways at 90 degrees. While you are in this position, carefully grasp your right thigh and pull it towards you. Try to hold it for 30 seconds. Switch the position of your legs and repeat.
Lie on your back and stretch your right arm to the side, forming a right angle to your body. Stretch out your left leg so it is straight. Now stretch your right knee towards the left side, so that it almost touches your left hand. Hold this position for 20 seconds. Repeat the exercise twice, switching the positions of the legs and arm.
Lie on your right side. Bend the left leg at the knee, and grasp your ankle with the left hand. Try to tense the muscles in your left thigh by carefully pulling your ankle with your hand towards your body. Try to not bend the spine to any great extent. Hold the position for 30 seconds. Then lie on the other side and repeat the exercise with the other leg.
Stand about a foot away from a table. Bend the upper body forwards so that you can touch the edge of the table with both of your hands. You might have to slightly bend your leg at the knees, depending on the height of the table. While you are in this position, with your hands fully stretched out, hold it for 10 seconds. Then stand up straight and bend the body to each side, one after the other.