Get Rid of Lower Back Pain with These 7 Exercises in 7 Minutes!

Lower back pain typically varies from dull pain that occurs gradually to sudden, persistent or sharp pain that occurs below the waist. Some people experience lower back pain, which travels downward into the buttocks and into one or both legs.

The major culprits of lower back pain include standing in one position for prolonged periods, forceful movement or lifting, muscle strain usually related to heavy physical labor, muscle spasms and pulls, bending or twisting into awkward positions, nerve irritation, and spinal abnormalities like spinal stenosis or a slipped disk.

According to the National Institute of Neurological Disorders and Stroke, lower back pain is quite common, particularly in adults between the ages of 30 and 50.

Moreover, treatment options for this type of pain range depending on the culprit of the condition.

You should keep moving and continue with your daily activities as much as possible. Although bed rest may help you recover from lower back pain, remaining active will help you recover more quickly. Even though this may be hard at first, the pain will start improving eventually.

Here Are 7 Stretches for Lower Back Pain Relief in 7 Minutes:
– Floor Hamstrings

Start by lying on the back and then bend the legs and put the feet on the floor. Next, lift one leg and reach behind the hamstring with both hands. You will feel the stretch through the back of the leg. Stay in this position for half a minute.

Finally, switch legs.

– Knees to Chest

Lie on the back and hold each knee to the chest one at a time for half a minute. You should not put stress on the knees by putting the hands behind the knee instead of on top. Furthermore, you will feel the stretch through the glutes and lower back.

You may also want to straighten the bent leg for a deeper strength. However, in case you feel that it puts too much stress on the back, avoid straightening the leg.

– Piriformis Stretch

 Lie on the back and cross one leg over the other. But, make sure the ankle is passed the knee. Afterwards, slowly pull the knee toward the head and stay in this position for half a minute. You will feel the stretch in the glutes, particularly in the leg, which is crossed over.

Finally, switch legs.

– Spinal Stretch

Cross one leg over the other and lower the knee toward the floor. But, make sure to keep the shoulders flat on the floor. Also, place the opposite hand on top of the knee and slowly stretch it for about half a minute. You will feel the stretch in the lower back, particularly toward the sides.

Finally, switch.

– Lying Down Quadriceps

You may have done this stretch standing up before. However, if you do it in a standing position, you can get a better stretch as you will not lose your balance.

Simply lie on your side, grab the leg below the ankle, and slowly pull it toward the butt for half a minute. You will feel the stretch in the quads. Finally, switch

– Hip Flexors

The first thing you need to do is get up on one knee, and then place both hands above the knee. Next, slowly stretch forward for about half a minute. You should keep the back straight. You will feel the stretch in through the legs and hips.

At least, switch legs.

– Total Back Stretch

Stand in front of a chair, counter, or table, about the height of your waist, you can hold onto for support. Gently lean forward to feel the stretch through the entire back. Stay in this position for about half a minute. Afterwards, shake it out. Also, repeat the same procedure for another half a minute.

Note: Prior to doing any of these stretches, consult a physician to ensure you will not be causing more harm than good.


  • White, Miranda. ”Forever Painless: End Chronic Pain and Reclaim Your Life in 30 Minutes a Day”;
  • Richardson, Carolyn. ”Therapeutic Exercises for Spinal Segmental Stabilization in Low Back Pain”;