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7 Stretches In 7 Minutes For Complete Lower Back Pain Relief
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nilesh kumar




1. The hamstring floor stretch.

Hold for 30 seconds twice for each leg.

2. Knee to chest stretch.


3. Spinal stretch.

This was a favorite of mine when I suffered sciatica. 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.


7. The total back stretch.

Hold this for 30 seconds and then try this: