- Degeneration of the interverebral disc
- Irritation of the smaller nerves supplying the low back
- Irritation of the large nerve roots in the low back
- Damage of the bones, ligaments, or joints
- Strained muscles ( lower back muscles)
As discussed earlier, lower back pain is extremely common, but the symptoms of severity of the pain range greatly. A degenerating disc typically causes a mild discomfort, while a simple back muscle strain might be debilitating enough to require medical assistance.
The good news is that there is a very simple solution to your problem and the discomfort brought by your lower back pain. As unbelievable as it seems, you will only need to spend 7 minutes per day to perform the 7 stretches presented below.
The results are guaranteed!
1. Hamstring Floor Stretch
Lie down on your back on the floor. Pull one leg up straight to stretch out the hamstring. Hold for 30 seconds and then repeat the exercise with the other leg.
2. Bound Ankle Pose
Sit on the floor and put your feet together. Hold on to your ankles. Stay in this position for 30 seconds, take a break of 10 seconds and then hold for 30 more seconds.
3. Knee To Chest
Lie down on your back on the floor. Then bring your knee to your chest and hold for 30 seconds. Repeat the exercise with the other leg.
4. Spinal Stretch
Lie down on your back, cross one leg over the other and hold. Keep your back straight on the floor while crossing your leg over. Stay in this position for 30 seconds and then repeat on the other side.
5. Piriformis Stretch
Lie down on your back and bring up one leg to a 90-degree angle. Bring the other leg up and cross it over your raised leg. Stay in this position for 30 seconds and then switch the legs.
6. Quadriceps Stretch
Lie down on the floor on one side and pull your top leg up towards your back. Stay in this position for 30 seconds. Then turn over and do the same stretch on your other side.
Put one leg forward and bend down. The back leg should be straight out behind you. Hold for 30 seconds and then repeat the exercise on the other side.
ADDITIONAL TIP: Be very careful when lifting heavy objects or making sudden movements.