Here are Top 3 Stretches that Alleviate Back Pain Problems


Majority of jobs these days entails long hours of sitting in front of a desk and computer all day. Apart from the stress that modern-day occupations bring, one can develop chronic back pain too.

Back pain is a common problem prevalent among men and women of all ages. It is caused by a multitude of factors including lack of exercise, extended hours of sitting, and lifting heavy objects to name a few.

Apart from the usual back massage and painkillers to relieve the discomfort of back pain, you may effectively reduce its intensity and frequency simply by executing these stretches!

  • Forward Bend

This stretch works best for those suffering from acute back pain. Simply place a sturdy chair in the same level as your hip right in front of you. Place both hands on the chair. Take a little step away from the chair for proper positioning. Bend your body forward or until the head is between your arms. Ideally, forward bend should be held in position for at least 60 seconds.

  • Quad Stretch

The cause of back pain may be due to inactivity or inadequate movement of the quads. To solve this problem, lay down on the ground on your right side. Gently bend the knees but never separate them. Try to reach the left ankle with your left hand. Start the stretch by pulling towards your quads. Hold the quads stretch for 30 seconds then slowly release. Repeat this procedure on the left side of the body.

  • Hamstring Stretch

Lie down on your back and bend your left knee. Make sure to keep your knee on the floor at all times. Place your hands at the back of your leg. Lift the opposite leg as high as you can and hold this position for 30 seconds. Return to your starting position and switch to the other leg to repeat the stretch.

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