It’s time to relax! There’s no reason to spend ALL day in a chair. So, get up for a few minutes and relieve your back pain with me. Find a place where you can move freely (without breaking anything) and place a blanket or a towel on the floor to get more comfortable.
Stretch 1: For the hamstring.
Keep this position for 30 seconds and then change legs. Repeat twice for each leg.
(https://perfecto.guru/wp-content/uploads/2016/03/estiramientos-espalda_f73d986f7a87bcdae3c3650a2395fff3.jpg)
Stretch 2: Bring the knee to the chest.
Hold this position for 20 seconds and repeat twice for each leg.
(https://perfecto.guru/wp-content/uploads/2016/03/estiramientos-espalda_25decb7d03e61052c579f5aabf0945e3.jpg)
Stretch 3: Spine stretch.
Hold this for 20 seconds and switch sides. Repeat as many times as you can.
(https://perfecto.guru/wp-content/uploads/2016/03/estiramientos-espalda_a4dee0cc7b3d9d67838853adda6b7530.jpg)
Stretch 4: Pear-shaped stretch.
Hold it for 30 seconds. Then change legs.
(https://perfecto.guru/wp-content/uploads/2016/03/estiramientos-espalda_eebf806e9182ed5b48a9a8a2b415fcd1.jpg)
Stretch 5: Hip.
Hold the position for 30 seconds and change legs. Repeat twice for each leg.
(https://perfecto.guru/wp-content/uploads/2016/03/estiramientos-espalda_8acaffb4587307619dad1132dcd09787.jpg)
Stretch 6: Quadriceps.
30 seconds on each side. Repeat twice for each leg.
(https://perfecto.guru/wp-content/uploads/2016/03/estiramientos-espalda_c62f8409c7682e8b861fe1979b9e931f.jpg)
Stretch 7: The entire back.
Stretch like this for 30 seconds.
(https://perfecto.guru/wp-content/uploads/2016/03/estiramientos-espalda_b74cd4dbc5ad9493e204195d8239f8b1.jpg)
Then rest like this:
Don’t you feel better already?