7 exercises to relieve back pain in 10 minutes

About 66% to 75% of adults will experience back pain once in their lifetime. This is why we show you in this article easy exercises to relieve your back pain, especially if their cause is lack of movement.

1. Hamstring stretch

Tight hamstrings can affect the movement of your pelvis, which increases strain on your lower back.
Not :
* Lie on your back with your left leg bent.
* Take your right thigh and stretch your right leg. Your knee
   can be bent slightly when you pull your leg back.
* Keep your tailbone on the ground and stretch your leg to feel the pressure on the muscles.
* You should feel the stretch in the back of the thigh and calf as you lift your toes.
* Hold this position for 10 seconds and then repeat the operation on the other leg.

2. Double knee to chest

Not :

* Lie on your back.

* Bend both legs and hold one hand, the other behind the knees.

* Now bring your knees closer to your chest, pulling with both hands. The more you press your thighs against you, the more stress you feel on your lower back and thighs.

Hold for 20 seconds and repeat twice.

This exercise increases the range of motion of the lower back muscle.

3. Knee to chest stretch

Not :

* Lie on your back

* Bend your right leg and hold it with your hands.

* Now bring your knee closer to your chest to feel the stretch in your hips and thighs.

* Hold this position for 20 seconds and repeat it twice with each leg.

4. Stretch the psoas muscle

The psoas is the largest muscle in the hip flexor group. It coordinates the movement of the thigh and torso.

Not :

* Stand straight.

* Bring your right leg forward while supporting your left leg. Bend your right knee and keep your upper body straight.

* Hold this position for a few seconds, then lower the left knee close to the floor.

* Keep both hands on your right knee for support and move your upper body forward. This exercise works the psoas.

* Hold the position for 30 seconds and repeat twice with each leg.

5.spine stretch

Long sitting or standing position with poor posture, pain in the spine and severe back pain.

Not :

* Lie on your back and stretch your arms perpendicular to your head.

* Raise your right leg and use your left hand to pull your left leg to the floor on the left side.

* Slowly turn your head to the right while feeling the stretch of your back and thighs relative to your leg, while keeping your hands perpendicular to your head.

* Hold the position for 30 seconds and repeat twice with each leg.

6.quadriceps stretch

Not :

* Stand up straight on your right leg.

* Hold your left foot with both hands behind you.

* Try touching your butt with your heel to stretch the hips, quads and back.

* Hold the position for 30 seconds and repeat twice with each leg.

7.shot against a wall or chair

Not :

* Stand up well and make sure you have something to support you.

* Place both hands on the support while keeping sufficient distance between you and the support.

* Bend your upper body with your head between your arms. The lower you lower your head, the more it uses your back and thigh muscles.

* Keep your lower body straight and try to lean into a comfortable position.

* Hold the position for 30 seconds and repeat it twice or even three times with each leg.