Many people suffer from lower back pain. The pain ranges from mild discomfort to so intense that it makes it difficult to do even the most ordinary things. Probably the most common cause of lower back pain is the sedentary lifestyle. Lower back pain is also caused by back muscle strain, from within the disc itself (if you suffer from conditions such as lumbar disc herniation or lumbar degenerative disc disease), and by ligament strain.
The good news is that there is a very simple solution for your lower back pain. You will only need to spend 7 minutes per day to do the 7 stretches presented below.
The results are guaranteed!
1. Hamstring Floor Stretch
Lie down on your back on the floor. Pull one leg up straight to stretch out the hamstring. Hold for 30 seconds and then repeat the exercise with the other leg.
2. Bound Ankle Pose
Sit on the floor and put your feet together. Hold on to your ankles. Stay in this position for 30 seconds, take a break of 10 seconds and then hold for 30 more seconds.
3. Knee To Chest
Lie down on your back on the floor. Then bring your knee to your chest and hold for 30 seconds. Repeat the exercise with the other leg.
4. Spinal Stretch
Lie down on your back, cross one leg over the other and hold. Keep your back straight on the floor while crossing your leg over. Stay in this position for 30 seconds and then repeat on the other side.
5. Piriformis Stretch
Lie down on your back and bring up one leg to a 90-degree angle. Bring the other leg up and cross it over your raised leg. Stay in this position for 30 seconds and then switch the legs.
6. Quadriceps Stretch
Lie down on the floor on one side and pull your top leg up towards your back. Stay in this position for 30 seconds. Then turn over and do the same stretch on your other side.
7. Lunges
Put one leg forward and bend down. The back leg should be straight out behind you. Hold for 30 seconds and then repeat the exercise on the other side.
ADDITIONAL ADVICE: Be very careful when lifting heavy objects or making sudden movements.
Source: http://wisemindhealthybody.com/five40/stretches-for-lower-back-pain/?c=nsm