Featured Product

Get Lean Quick
14 Day Fat Loss Click here!

FREE Muscle and Fitness Workouts
That Will Turn Your Body Into
A Muscle Building Fat Melting Machine!

Enter your first name and a valid email address
for free instant access to the workout routines.

First Name:
Email Address:

Stretches for Back Pain Relief

7 Stretches That Take 7 Minutes And Provide Complete Back Pain Relief


In the world today, back pains are featuring prominently as the most common type of pain. In the United States, for example, the US department of health and human services estimates that every 8 out of ten people will suffer these pains at one point in their life. Also, the National Institute of neurological disorders and stroke has found that these pains are more common in people in the age bracket of 30-50 years. 

What causes back pains?

Christopher Maher- the director of the musculoskeletal division at the George Institute for Global health based at the University of Sydney Australia- says that the pains can be caused by a variety of factors that range from the type of work, posture, bad mattresses, heavy object lifting, infection, and fractures among others.

The good thing, however, is that back pains can be easily eradicated through simple routines like popping a pain killer or exercising. Of these two it is the second one (and the safer way) that we are interested in. In particular, this discourse will take you through some types of stretches that Gerald Girasole, an orthopedic spine surgeon at the Orthopedic and sports center in Connecticut recommends for people seeking back pain relief.

1. Spinal stretch

Sometimes back pain causes  could be resulting from a spine that has been bent for too long and hence the need to constantly straighten it. This is how you do it:

Lie on the floor face up and with your right hand stretched away from the body. Now, without turning, try to move your right leg over to your left side such that your waist area will be to some extent halfway turned. Remember to keep the outstretched hand to the ground. Hold for around 20 seconds then shift to the other leg.

2. Gluteal stretch

Lie on the floor face up, feet on the floor and knees bent. When still in this position, put your right foot over the left knee. Now grab your left leg form the ankles and pull your legs close to your chest as you possibly can. Hold this position for thirty seconds; release then switches legs. This will help relieve all the tension that may have accumulated in your lower back as well as in your buttocks.

3. Hip flexor stretch

Stand straight and gently bring your right knee to the floor. Your left foot (bent) should be firmly placed on the ground in front of you. Now place your left hand on your left thigh and the right hand on your waist. While in this position, lean forward to your right hip until you feel a stretch on the right side of the hip. Hold for half a minute then switch sides.

4. Quadriceps stretch

This one is aimed at unstiffening your legs and also your back. The icing on this routine is that it can be done either while standing or while lying down. In whatever start position you choose, ensure that your held is held high.  Then grab your right foot with your right hand and pull it up to the small of your back. Hold for a half a minute, release and repeat with the left foot.

5. Total back stretch

Stand at arms-length from a chair that has its back facing you. Now, while keeping your legs together, lean forward to touch the top of the chair with your hands. Notice that your knees should be slightly bent and your head should be at the same level with your shoulders. Hold the pose for 10 seconds the stand straight. While standing, move your right hand over your head and bend towards the left side. Once your maximum stretch, hold the position for 10 seconds then repeat.

6. Knee to chest stretch

Lie on your back, knees bent and feet on the ground. Now without raising your head off the ground or raising your left foot, pull your right knee as closest as possible to your chest. Without releasing your knee, try to straighten your left leg. Then hold for 20 seconds and switch legs. After doing it twice for each leg, now draw both knees to the chest and hold for a few seconds.

7. Hamstring stretch

Lie on the floor, faces up. Now, Grab your right leg by the calves and lift it until it forms a 90-degree angle with your stomach. Remember to keep you left leg straight on the ground. Hold for a while then switch.


Back pains are like rodents that creep into your space and terrorize you.Now because you cannot live with them, you will need to find remedies. This is exactly what you will find in stretches, some of which have been described above. These workout plans will help you bid the trouble of back pains good bye and forever. The secret lies in just following them religiously.

Video- Home Remedies For Relieving Muscle Pain

Author Bio

Kathy Mitchell was born in the USA. She has done MA in English Literature. She loves to publish her article on different health and beauty websites. In her spare time, she like to do research on health information on Glozine healthy news platform. She is contributing to Consumer Health Digest. Follow her on Google+, Facebook and  Twitter.

Click Here For Free World Fitness Magazine Subscription

© 1997 - 2015 WorldFitness.org

Site Map 1 | Site Map 2 | Site Map 3