Reduce back pain with these 7 exercises in just 7 minutes

Does your low back feel stiff, achy, and about to spasm, or are you already there? Do these seven stretches; perform this sequence three times a day and once the pain is considerably less, you can reduce the sequence to once a day, and ultimately three to four times per week.

When you’re ready to start, lie down on the bed or floor (preferably on a carpet, rug or yoga mat).

Pelvic Tilt Warmup

Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor.

Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions.

Next, take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times.

Now, you are ready to begin stretching.

Relieve Your Back Pain With These 7 Stretches In Just 7 Minutes

1. Hamstring Floor Stretch

What it works? Back of thighs (the hamstrings)

Hold for 30 seconds. Do this 2 times for each leg.

Helpful Tip: Contract your abdominals when bringing your legs up.

2. Knees to Chest Stretch

What it works? Hips/ Glutes (aka Butt)/ Lower Back

Hold for 20 seconds. Repeat on other leg.

Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.

3. Spinal Stretch

What it works? Lower Back/ Obliques

Hold for 20 seconds. Repeat on other knee.

Helpful Tip: Contract your abdominals before bringing your knees up and over.

4. Piriformis Stretch

What it works? The Glutes

Hold for 30 seconds. Repeat with other leg.

Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee.

5. Hip Flexors Stretch

What it works? Hips/ Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back straight.

6. Quadriceps Lying Down Stretch

What it works? Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to your butt.

7A. Total Back Stretch

7B. Then Try This…

What it works? Entire back, shoulders, arms. Hold for 10 seconds.

SUCCESS! Hopefully, you are now experiencing noticeable low back pain relief.

Sticking to a regular back stretching routine will have your lower back feeling great again!

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5 Exercises-15-30 Seconds And Say Goodbye To Heel Pain Forever!

Do you have heel pain? Is it painful when you get up and step out of bed?  Do you get a sharp pain in the bottom of the heel whenever you get up out of a chair and start to walk?  If so, chances are good that you are suffering from painful inflammation of a large ligament on the bottom of your foot.  This condition is know as plantar fasciitis.

The main symptom of plantar fasciitis is a severe pain in the bottom of the foot near the heel. The pain is usually more intense in the morning when you  to get out of bed or after sitting for a long period, and usually lessen discomfort after a few steps.

This condition is common for runners,  for people who spend long periods of time standing, and for women who wear high heels.

Most people with plantar fasciitis will get better with simple treatments and without significantly interrupting their work or exercise routines. If you have plantar fasciitis and need to know how to do the stretching exercises to get better,then you should read the article bellow.

This is what you should do:
1. Take a rest

You should limit your activities such as running or jumping and  also to avoid spending too much time standing.

Beside that you should also use a shoes that cushions well and has enough support for the arch of the foot.You can use taloneras or templates to give your feet cushioning.

2. Reduce inflammation.

Because plantar fasciitis causes inflammation in the ligament  you should treat the inflammation that causes pain.

In order to reduce the pain and inflammation  you need to Apply ice for about 15 minutes on the affected area.

3. Increase flexibility

Because plantar fasciitis is due to ligament strain, to prevent it from happening you need to perform a series of exercises to increase the flexibility.

Important note:

You should not performed these exercises if the symptoms of plantar fasciitis are severe because you can damage the ligament.

Exercise 1

Place your feet on the floor and toes pointing up. Take the big toe and pull it gently toward the heel as far as you can and hold the position for 15 to 30 seconds.

Exercise 2

Facing a wall, put your hands against the wall at about eye level. Keep your injured leg back, your uninjured leg forward, and the heel of your injured leg on the floor. Turn your injured foot slightly inward as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15-30 seconds. Repeat 3 times. Do this exercise several times each day.

Exercise 3

Sit on the floor with feet in front of you. Place your injured foot on the center of a folded towel, take the towel ends and pull it towards you, stretching the foot. Be sure to keep your knee straight. Hold for 15-30 seconds.

Exercise 4

Stand with the ball of your injured foot on a step. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 15-30 seconds and then relax. Repeat 3 times.

Exercise 5

Roll your bare, injured foot back and forth from your heel to your mid-arch over a frozen juice can. Repeat for 3-5 minutes.This exercise is particularly helpful if you done it in the morning.

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Get Rid Of Your Lower Back Pain-Sciatica By Doing These Simple Exercises

Sciatica symptoms are very common today and are present in a large number of people. This is a very common disease and it is often called other names such as lumbago, pain in the lower back and the like.


What is Sciatica?

The Ischiadic nerve is the longest and thickest nerve in the body, and is composed of five small nerves that come out of the lumbosacral spine and descend down the legs where they branch into smaller nerves in the upper thigh, knee, leaves, foot and fingers. And aging and dewgenerative changes in the intervertebral discs, lifting cargo from awkward body position or performance of the wrong movement leads to cracking the ring discus and the outbreak of its central part, which begins to press the spinal root (the place from where the nerves). This disorder is called sciatica – sciatica and usually occurs in the lower back (lumbar spine). Sciatica in pregnancy is also a frequent problem that occurs due to heavy loading of the spine and affects future young mothers.

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