7 Stretches In 7 Minutes For Complete Lower Back Pain Relief

Let’s face it. We all have lower back pain at some point. Weight lifters and avid athletes are 78% more likely to suffer from back lower pain. I know I do a few days after deadlifting. Furthermore over 31 million Americans experience lower back pain at any given moment. It’s a common affliction and one that takes care and diligence to eliminate.

Whether you experience stiffness, aches, or spasms, the following stretches will help keep your back fit and strong so you can continue to be a gym destroyer!

1. The hamstring floor stretch.

Hold for 30 seconds twice for each leg.

2. Knee to chest stretch.

This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.

3. Spinal stretch.

Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don’t overdo it.

4. The piriformis stretch.

Hold for 30 seconds and repeat with the other leg.

5. The hip flexors stretch.

Hold for 30 seconds and then switch and repeat.

6. The quadriceps lying down stretch.

Hold for 30 seconds on each side. Do this one twice on each side.

7. The total back stretch.

This is my ultimate favorite b/c it also promotes back width! (Feel free to do this one at the end of back day). Hold this for 30 seconds and then try this:

Hold for 10 seconds on both sides.

If your back is nuked from training STAY OFF IT and get back at it once you’ve rested!

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