7 Stretches in 7 Minutes for Lower Back Pain Relief

lower back pain relief

Finding Lower Back Pain Relief

If you’ve ever experienced back pain, you know how painful it is… Just know that you definitely aren’t alone! Check out these 7 stretches to help reduce your back pain! (Consult your doctor before beginning any stretching plan as your pain may be caused by a serious complication.)

Stretches for lower back pain relief

A lot of people around the world experience lower back pain as a regular part of their life. Are you willing to take that burden on your shoulders? We hope not!

So, make sure not to commit the same mistakes and take a step forward to prevent and heal back pain.

It turns out that stretching is one of the best methods for doing both. Regular stretching exercises can help the complex structure of the spine stay in working order. Doing so can also reduce stress on the joints while improving the blood flow throughout the body.

To get the maximum benefits from proper stretching exercises, the technique is essential.

Keeping that in mind, below are 7 simple stretches that can be done early morning or in the evening to improve your flexibility and to reduce your back pain.

7 Stretches To Eliminate Back Pain In 7 Minutes

Thinking about exercising even if it’s stretching makes a person wonder if it will take up most of their day? Well, in this case, you definitely need not worry. Seven minutes is all you’ll need, a minute per stretch. So, get ready to bid adieu to back pain.

The Hip Flexor Stretch

Among the various symptoms and causes of lower back pain, a tight hip can be one of the main reasons.

If you’re facing this particular issue, this exercise directed towards the hip flexors will help reduce it. Get started by getting into a half-kneeling position similar to a forward lunge. Stay in this position for 30 seconds and return to the standing position to do it again with the alternative leg.

It will stretch the primary hip flexor, called ellipsis, to alleviate lower back pain.

The Complete Back Stretch

To relieve the tension in your back with the help of this quick stretch, all you need to do is grab a countertop, chair, table, or desk. Once you are onto the surface, walk a bit backward, bend forward until the head drops between the arms and the back make a 90-degree angle.

Make sure to push the butt upwards in order to put a little pressure on the lower back. Hold this position for about 15 seconds and repeat. Stretching and strengthening are key to healing and preventing back pain.

The Hamstring Floor Stretch

Hamstring flexibility plays a significant role in the health of not just only the hips and knees, but also the back.

In order to do this exercise, you will need to lie down on your back. Bend your left knee and press the left foot against the floor. Place your hands on the back of the legs, immediately below the knees. Now lift the other leg up in the air as high as possible. Hold this position for 30 seconds and return to the previous position.

Repeat this stretching exercise with the other leg as well.

The Spine Stretch

Sit on the floor. With feet wider than the hips, bring your head forward. Keep breathing normally. Now bend forward till your chin is drawn completely into your neck.

This exercise is good for the paraspinal muscles. Feel the stretch at the bottom of the feet, calf muscles, and hamstrings. When the whole spine starts feeling the stretch, it’s time to go back to the first position. Remember not to extend your arms beyond your toes.

The beginners should do it several times spanning over 1 minute. Others who have been doing it for a while should perform it for 2-3 minutes.

The Knee To Chest Stretch

Stay on the floor, lying on your back and legs entirely stretched to perform this exercise.

Begin by bending one of the knees and simultaneously grabbing your calf. Now pull the knee towards your chest and stay in that position for 20 seconds. After that, return to the previous position and repeat the stretch with the other knee for another 20 seconds and more.

It is one of the easiest ways to stretch the lower back along with the hamstring and glutes. Even if you do not have back pain, it is recommended at the end of the warmup or after the workout.

The Lying Down Quad Stretch

Lie down on your right side. Put your left hand on the left ankle while stretching your right leg. Hold your butt tight and pull your left ankle towards the butt and slightly extend the leg. Hold this position. Change the leg.

Do not do it if your knee starts hurting. The old-school quad stretch that’s done while standing can also be performed, but it isn’t as useful as this one.

The Piriformis Stretch

The best cure for piriformis syndrome. It stretches the piriformis muscle in the butt causing spasm and pain sometimes extending up to the sciatic nerve in some cases.

The patient may feel numbness and tingle in these parts. The piriformis stretch can be carried out in two ways. The first method – lie down on a hard floor with your back and feet pressed against the floor and your knees bent. Now, grab one of the knees and press it against the chest towards the opposite shoulder.

Hold on for a few seconds and release. Repeat it with the other leg.

The second method – begin in the same way as the first. Then, place the right leg ankle on the left leg knee. Hold the left thigh and pull it towards the chest. Wait for a few seconds and release.

Repeat the same with the other leg. It aids in relieving pain and increasing leg motion.


You work out, take supplements to hasten the results but forget stretching… Why? No time?

The whole stretching routine will take you less than 7 minutes!

Emily Kristina is a skin expert by profession. She loves to share her knowledge and experience with people. She regularly contributes her write ups to health or skin care related websites and blogs with most of her writings based on tips for best anti-aging skin care treatments. In her free time she loves to travel, fashion shows and music. You can follow her on Twitter @EmilyKristina1.
Emily Kristina
7 Stretches in 7 Minutes for Lower Back Pain Relief