Back Pain Relief in 7 Minutes

Lower back pain can be annoying. It also can vary from mild to severe, and it may interrupt a person from normal functioning.

Complete these exercise in just in 7 minutes and ease your back pain, but more importantly – prevent pain from occurring again.

Hamstring Floor Stretch


Lie on your back and pull one leg up to stretch out the hamstring. Hold that pose for 30 second and repeat with the other leg.

Lower Back Exercises


Sit on the floor and put your feet together. Hold your ankles and stay in this position for 30 seconds. Take a break and then hold for another 30 seconds.

Knee to Chest

Put your knee on your chest while lying on your back. Repeat it with the other leg.

Spinal Stretch

Cross one leg over the other and stay in that position while lying on your back. Repeat with your other leg.

Piriformis Stretch

Put your leg into a 90 degree angle while lying on your back. Bring the other leg up and cross it over your raised leg. Hold it this position for 30 seconds and the switch legs. Imagine crossing your legs while sitting on a chair, only do it while lying on your back on the floor.

Quadriceps Stretch

Lie down on the floor on one side and pull your top leg up towards your back. Hold the position for 30 seconds and then turn over and do the same stretch on your or her side.



Put one leg forward and bend down. The back leg must be straight. Hold this position for 30 seconds and then repeat on the other side.



Leave a Reply

Your email address will not be published. Required fields are marked *

Pareto Principle for Better Running Results – The 80/20 Theory

Every runner out there has certain goals – some of them want to lose their body weight, others want to...