Pain in the back can be really harsh and for some is something they have to bear with for the rest of their life. Back pain often occurs subsequent to working out or some physical activity, or in the wake of playing with your children or a long day at work and you may have acknowledged it as a major aspect of the maturing procedure.Be that as it may, you don’t need to endure this crippling condition. In only seven minutes, you can do seven extends that totally ease back agony and make you feel much better even feeling as good as new.

  1. Knee to Chest Stretch

Lay down on your back and stretch out your legs as much as you can then curve your right knee and spot your hands on your calf. Then consequently slightly maneuver your knee towards your midsection and hold for 30 seconds. Tenderly bring down your right leg back to the floor. Do the same with the left side.

  1. Hip Flexor Lunge

Believe it or not but back torment is frequently brought about by tight hips. This rush extends your hip flexors.

Step forward with your right foot and bring down your left knee to the floor like in a lunge position. Be certain that your left leg is pulled frankly far back. Hold for 30 seconds and come back to a standing position. Do the same with the other side.

  1. Figure Four Stretch

Come back to an inclined position on your back. Bend your right knee and let your right foot level on the ground. Pull your left knee over to your midsection and wrap your lower leg over the knee, letting your left knee tumble to the side. Hold for 30 seconds, then switch sides and do the same all over.

  1. Hamstring Stretch

Lay down on your back, curve your right knee and press your right foot into the floor. Put your hands on the back of your leg, holding simply slightly above your knee. Lift your left leg high as much as you can and hold it there for 30 seconds. Do the same with the other side.

  1. Supine Twist

This turn ought to feel phenomenal on your back, especially if you are having serious lower back torment. Lay on your back with both of your knees bowed and feet on the floor. Traverse the left leg and drop both legs to one side. Turn and look to the right. Bring your leg to the previous position and rehash on the other side.

  1. Forward Bend

In the event that you bear additional strain in your back, this just might help you. Put a seat that achieves hip tallness to you. Place your hands on it and move down marginally. Bend gradually, letting your head drop between your arms and permitting your back to point down and hold for at least a minute.

  1. Quad Stretch

Your quads can move strain to your back on the off chance that they are not reasonably stretched. Lay down on your right side and bend your knee letting your knees touching. Reach back with your left hand and snatch your left lower leg, pulling up somewhat to extend your quad. Switch sides and repeat the same