Posted on: May 5, 2015 at 7:59 pm
Last updated: November 17, 2020 at 6:46 pm

For many, the cause of lower back pain can be the result of tasks that gradually wear out your back such as sitting for extended periods of time or activities that situate your back in uncomfortable positions such as gardening, that involves many hours awkwardly hunching over.


Often times, people with lower back pain never manage to get into a regular routine. They may find a new stretch, try it out for a few days, feel a little better, and then forget it. If you happen to be one of those people, you may want to try this routine: 7 stretches in 7 minutes.

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How to Get Instant Relief from Lower Back Pain: 7 Stretching Exercises

If you’re wondering how to get instant relief from lower back pain, try these 7 stretching exercises. Before performing these stretches, make sure you have a carpeted area, yoga mat, or even a heated mat. Also, don’t forget to massage some pure magnesium oil into your muscles afterwards! Sometimes, you don’t know how badly you could use the added pain relief.

1. Floor Hamstrings

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Lie on your back with your legs bent and your feet on the floor. Then raise one leg upwards and reach behind your hamstring with both hands to feel a stretch through the back of your leg. Hold for 30 seconds and then switch legs.

Don’t worry if your leg isn’t straight, your flexibility will improve as you go.


2. Knees to Chest

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Still on your back, hold each knee to your chest one at a time and hold for 30 seconds. To avoid putting stress on your knees, put your hands behind your knee rather than on top. You should feel the stretch through your lower back and glutes.

If you’re flexible, you can try to straighten your bent leg for an even deeper stretch. But, if that puts too much stress on your back, leave it bent.

3. Piriformis Stretch

back pain stretches, exercises for lower back pain

This is similar to the last stretch except that this time, your opposite leg is crossed over. So, cross one leg over the other so your ankle is just passed your knee. Then, gently pull the knee toward your head and hold for 30 seconds before switching legs.

You should feel the stretch in both glutes, but especially in the leg that is crossed over.

4. Spinal Stretch

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For this exercise, keep your shoulders flat on the floor while crossing one leg over the other and attempting to lower your knee toward the floor. You can place your opposite hand on top of your knee and, ever so gently, stretch it farther for 30 seconds. Then switch.

You should feel the stretch in your lower back, especially toward the sides.

5. Lying Down Quadriceps

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You’ve probably performed this exercise standing up before, but doing it lying down helps you to get a better stretch because you don’t have to worry about losing your balance.

Just lie on your side, grab your leg just below the ankle, and gently pull it toward your butt for 30 seconds, then switch. You should feel the stretch throughout your quads.

6. Hip Flexors

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To perform this stretch, get up on one knee, place both hands just above your knee, and gently stretch forward for 30 seconds. Then switch legs. This will give you much-needed relief.

You should feel the stretch in through your hips and legs: Remember: try to keep your back straight.

7. Total Back Stretch

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Finally, rise to a standing position and find a table or counter about the height of your waist to hold onto. Lean forward and feel the stretch through your entire back. Hold for 30 seconds, then shake it out and then repeat for another 30.

Easy? Hard? How did you find those stretches?

If you find those stretches are not enough and are looking for relief that will last, Activations Ease naturally pure magnesium is the perfect solution. No digestive discomfort – just fast-acting 100% pure magnesium oil to soothe your pain and lower inflammation.

The Hearty Soul
Health Network
We believe in using natural ingredients to be as healthy as possible. We believe dieting will never work as well as a lifestyle of healthy habits will. We believe you can treat pain and disease without relying on addictive drugs. We believe being happy is a big part of a healthy life.

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