7 stretches in 7 minutes for a full release of back pain

One of the consequences of excessive sitting, but also too much activity is back pain. About 31 million Americans have problems with back pain. This is a common nuisance and it requires care and diligence to be eliminated.


Whether you have numbness, pain, or cramps, following stretching exercises will help you keep your back fit and strong.

  1. Stretching the back leg muscles

hamstringfloorstretch2 (1)

Hold for 30 seconds on each leg.

  1. Stretching knee to chest



This helps in strengthening the muscles of the buttocks. Hold for 20 seconds each leg and repeat twice.

  1. Stretching the spine



Hold 20 seconds and repeat with the other knee. You can do this as many times as you want, but do not overdo it.

  1. Stretching the piriformis


Hold 30 seconds and repeat with the other leg

  1. Stretching the hip


Hold 30 seconds and repeat with the other leg.

  1. Stretching the quadriceps


Hold for 30 seconds on each side and repeat the exercise twice.

  1. Full stretch of the back.


Hold for 30 seconds and then try this:

Hold for 10 seconds on each side.

With some luck, your will again start to feel great!


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