Is your back aching? These 6 simple stretching exercises will eliminate back pain!


1. Standing stretch

Stand up straight with your arms by your side. Lift your right leg and place it over your left knee while you carefully lower your hips towards the floor. Try to maintain this posture for 30 to 60 seconds and then do the same with the other leg.

2. Laying stretch

This exercise is similar to the first one, except you’re laying down this time. Lie down on your back and bend your knees, keeping your feet on the ground. Now, lift your right leg and place your foot onto the knee of your left leg. Grab your right knee with your right hand and your right ankle with your left hand. Carefully pull your leg towards the opposite shoulder and you’ll feel the stretch. Again, hold for 30 to 60 seconds and then switch legs.

3. Laying hip stretch

Lay back down on your back but this time keep your legs stretched out in front of you. Lift your right leg and tuck your foot or toes behind the left knee. Next, turn to your side so your right knee touches the ground. Place your left hand over your knee. Raise your right arm and open up so that your chest is open towards the ceiling. Hold for 20 to 30 seconds and then switch sides and repeat the exercise on the other side.

4. Seated stretch

Sit down onto a chair and make sure you sit up straight. Place your right leg over your left knee, still sitting up straight. Slightly bring your chest forward while you’re also bringing your leg in. Hold this shape for 30 seconds and then switch legs.

5. Butterfly stretch

Sit down on the ground with the soles of your feet together in front of you. Cross your arms and grab your left ankle with your right hand and your right ankle with your left hand. Press down your knees to stretch your hips. Hold for 30 to 60 seconds.

6. Butt stretch

Pain in your lower back can radiate to your buttocks. That’s why it’s good to stretch these too while you’re at it. Sit down on your hands and knees. Bring your right leg underneath your body and place your upper body down onto it while you rest on your lower arms and your forehead touches the ground. Stretch your left leg out. Hold for 30-60 seconds and then switch sides.

Source: TipHero | Image: Pixabay, photomontage

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