According to National Institute of Neurological Disorders and Stroke, about 80 % of adults experience lower back pain at some point in their life. Men and women are equally affected by this problem.

For many of them, living with the back pain had become a normal way of life and they got used to it. There are different reasons why you are experiencing back pain such as: lifting something heavy, being seated for too long, after a hard exercise or sometimes is just a matter of age-related changes of the spine.

Eliminate Back Pain

Eliminate Back Pain

Either way it is painful and uncomfortable to feel this kind of pain every day.

Hence, we are presenting today 7 incredible stretching exercises you can do in 7 minutes. The following stretches will help you get rid of the back pain in a short amount of time.

  1. Hamstring stretch

For this stretch you should lie down on your back and bend left knee, but keep the foot on the floor. Your hands should be placed at the back of your leg, right above the knee.

When you get in this position, lift the other leg way high and hold it for 30 seconds. After that, return to your original position and switch legs in order to repeat it with the other leg.

  1. Forward bend

If you start feeling sudden or unusual back pain, you should do this stretch. Take a chair and place it as high as your hip straight in front of you. Put your hands on the chair and step away a little bit.

Next, bend forward until your head is placed between your arms. Hold this position for 1 minute before releasing.

  1. Knee to chest stretch

For this stretch you should lie down on your back and stretch your legs thoroughly. Then, bend your left knee and grab your calf.

Keep pulling your knee towards the chest. Hold that position for 30 seconds before releasing. After you finish with the left leg, continue the stretch with the right leg in the same way.

  1. Supine Twist

One of the best stretches for low back pain is the supine twist. For this stretch, you should lie down on your back and bend your legs at the knees.  Both of your feet should remain on the floor.

Then, place your left leg over the right one and turn both legs to your left.  Your upper body should be turned to the other side.  After you finish, switch legs and repeat it one more time.


  1. Figure four stretch

As for the other stretching exercises, for this one you should also lie down on your back. Then, bend the left knee and keep the foot on the floor.

Raise your right knee to the chest and put your ankle across the knee. Let your right knee fall to the side. Stay in this position for 30 seconds before switching legs. Then repeat it one more time with different leg.

  1. Quad Stretch

Sometimes, when your quads don’t stretch enough, you can feel back pain. So when that occurs, you should lie down on the ground on the right side. Next, bend your knee, but don’t separate knees from touching.

Reach towards your left ankle with your left hand and start pulling to stretch your quads. You should pull for 30 seconds and then repeat the stretch with the other leg.

  1. Hip Flexor Lunge

In some cases, the trigger of back pain can be found in your tight hips. In order to get rid of the pain you should try this stretch.

Start by putting your right foot forward and lower your left knee to the floor. You should be in a position similar to lunge. Then, stretch your left leg as far back as you can.

Keep calm in this position for 30 seconds. After you finish, start it all over again the same way, but with the different leg.


All of these stretches can be made at home. You don’t need any weights or special equipment. It will take only 7 minutes from your day and the result is awesome.