Nowadays it is a typical problem for almost everyone to have pain in the back or in the neck. Even the younger population seeks help for a health issue that was typical for the older people. This condition is becoming alarming and it is important to know how to help or prevent back pain. There are a few stretching exercises that can help prepare the body to strengthen and get ready for the upcoming demanding day that is a head of most of us.

If you have lower back problems, try these exercises that are easy and not time consuming.

If you have a serious back or neck condition, seek medical help. These are stretching exercises that are proven to be successful in many people.

It is the “triple seven” regime exercise that can help you ease the pain and get you ready to go. Don’t stop once you have started it. Give it a seven day chance. Take it easy, don’t overdo it and you will be happy to practice these moves for seven mornings. Once you get there to seventh morning, go on.  Make it a habit, a part of your daily routine.

Here are the seven exercises that last only seven minutes and a few tips:

Always use a mat under your back and if you have inflammation first treat it and after that take it easy one step at a time, you’ll get there.

Hamstring Floor Stretch

Lay down flat on your back. Raise one leg as straight as you can, remember it is your first day! Keep it up for 30 seconds and stretch. Put your leg down and relax. Now raise the other leg and do the same.

Bound Ankle Pose

Image result for Bound Angle Pose

Sit down and put your ankles next to each other. Grab hold on the ankles as if you were hugging your legs. Rest your chest on the knees. Keep holding for 30 seconds. Rest for 10 seconds and hold your ankles again for 30 seconds.

Knee to Chest

Knee to Chest Exercise - YouTube
On the floor again! Lay flat on your back. Bend your leg and raise your knee close to your chest. In the beginning you can help raise it and keep close to your chest with your hands. For some people it is easy, for some it isn’t. If you exercise regularly you will not need the help of your hands.

Keep the knee on your chest for 30 seconds and put the leg down. Do the same with the other leg.

Spinal Stretch

spinal strecth

Stay down flat. Now this is the easiest move to help relax. It’s a reward for your body. As you are comfortably lying down, cross one leg over the other. Stay like that for 30 seconds. Put the leg back and put the other leg on top now. Stay like that for 30 seconds.

Piriformis Stretch

supine stretch

Now you are ready for this stretch. As you are lying down flat on your back, rest your hands, fingers touching the floor to help balance. Raise one leg high on a 90 degree angle. Cross it with the other leg and stay for 30 seconds on this position. Put the leg down slowly. In the beginning bend your knee to put down your leg, and as you stretch the other days you can put your leg down slowly keeping it straight.

Quadriceps Stretch

3 Ways to Stretch Your Quads (Quadriceps) - wikiHow


Lie down on the right side for example. Pull back the left leg behind you and stretch all you can. Keep position for 30 seconds. Turn on the other side and do the same with the other leg for 30 seconds.



Stand up and stand firm. One step forward and band the knee of the front leg. As you move forward, stretch the leg behind you for 30 seconds. Do the same with the other leg and that’s it, you are done. Start your day with a stronger back.

Bonus video: