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Hello, everyone. I'm Natalie. And today Veritas Health is bringing you five easy exercises for low back pain relief.
The first exercise is a Seated Hamstring Stretch. You will sit on a chair and place your heel on a chair in front of you. Keeping your back straight, you will hinge forward at your hips until a gentle stretch is felt through the back of your thigh. You can hold the stretch for at least 15 seconds, working up to three times on each side.
Another way that a hamstring stretch can be performed is against a wall or a doorjamb. You will lie on your back with one leg straight and then one leg resting against a wall. You can hold this nice, relaxing stretch for up to a minute, working up to three times on each side.
The next exercise you can perform is a Kneeling Lunge Stretch for your hip flexor muscles. You will kneel on the ground with one foot flat on the floor. Place both hands on one thigh with your weight evenly distributed between your legs. You will shift your hips forward until a gentle stretch is felt through the front of your hip. You can hold the stretch for up to 30 seconds on each side. If you are unable to kneel, this exercise can be modified by standing with one foot in front of the other, hands on your hips or on a wall for some balance, and shifting your weight forward until, once again, a gentle stretch is felt through the front of your hip.
The next exercise you can perform is a Back Flexion Exercise. This can be performed lying on the ground or on your bed. You will lay flat on your back and bring both knees to your chest until you can hold this until you feel a light gentle stretch through your low back and hips. You can hold the stretch for 30 seconds, working up to three times. If you have any pain or discomfort with this, please consult with your medical provider.
A final stretch you can perform for low back pain relief is a Piriformis Stretch. You will lie flat on your back. Bring one knee to your chest. And then take your other ankle and pull it towards your shoulders. You will feel a nice, gentle stretch through your hip on that side. You can hold up to 30 seconds, working up to three times on each side.
Low back pain can be very painful and have a negative impact on your quality of life. We want to empower you to take care of your health and feel better. You can learn more about low back pain here at Spine-health. And please subscribe to our channel for more videos like this. Thank you for watching.