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18 Easy Stretches in 18 Minutes to Help Reduce Back Pain

by DailyHealthPost Editorial

stretches

8. Partial Curl

partial curl stretch

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Lie on the floor with knees bent and feet flat. Tighten your abdominal muscles, lower your chin to your chest, and extend your arms straight to the sides of your hips. Raise your shoulders off the floor until you feel the stretch, hold for 3 seconds, then slowly lower to the floor. Repeat 10 times.

9. Pelvic Tilt

This stretch strengthens your core to help support your back. Watch the video demonstration here, which also incorporates the bridge pose.

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Anterior Pelvic Tilt Stretches

10. Piriformis

piriformis stretch

A tight piriformis can cause sciatic pain. Lift both legs to a 90° angle. Cross your right ankle over your left thigh, place your hands under your left hamstring, and gently raise your left leg toward your chest. Hold for 30 seconds, lower your legs, return to starting position and repeat with the other leg.

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11. Prone Spine

For the lower back and abdominals.

XTEND BARREOLOGY - PRONE STRETCH

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