Too much time spent in a sitting position or irregular exercise, can cause back pain. Pain,specifically in the lower part of the back, is becoming a modern illness and more and more people fight with it every day. The pain can occur due to incorrect posture and load on the lower spine, but also because of a cramp in the body caused by stress and fatigue.
If you feel uncomfortable pain during working hours you should this tree stretch and you will get rid of back pain immediately!
Stretch 1: Knees to Chest Stretch.
-Lie on your back with your feet flat on the floor and your knees bent.
-Use your hands to pull your right knee to your chest.
-Then, try to straighten your left leg on the floor.
-While keeping your right knee held to your chest, continue the stretch for 20 seconds, then switch sides and repeat.
-At the end, do the stretch by holding both knees to your chest for 10 seconds.
Stretch 2: Spinal Stretch
-While on the floor with your left leg extended straight, pull your right knee to your chest.
-Put your right arm out to the side.
-Then, use your left hand to slowly pull your right knee toward your left side so that your right foot rests on the back of your left knee.
-Finally, turn your head toward your right side.
-Hold for 20 seconds and then reverse the movements and repeat.
Stretch 3: Quadriceps Stretch
-While standing, hold on to the back of a sturdy chair with your left hand for balance.
-Grasp your right foot with your right hand and gently pull your right leg back and up, with your toes pointing upward.
-You should keep your right knee close to your left leg.
-Hold for 30 seconds, then switch sides and repeat.