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7 great stretches for people with chronic back pain

Do you suffer from back pain? Well let me tell you, you are not the only one. I suffered from chronic back pain myself for a long time and it still comes back occasionally. Actually over 70 % of Europeans have lower back pain at some point of their life.

Stretches for people with back pain / Anni S Personal Training

Sitting is one of the worst things that we can do for our back. If you are in an office job, try to stand up once every 20 minutes. Even just getting up and sitting back down immediately is better than just sit in a row for several hours.

One of the biggest reasons for back pain is that some muscles are too tight while the opposite muscles are too weak and loose. This imbalance is pulling the hip or the chest into a wrong position - which, sooner or later, causes severe pain in the back.

To get get rid of the pain, you have to loosen up the tight muscles and strengthen the weak muscles. In most of the cases, the following muscles need stretching: hip reflectors, quads, buttocks, hamstrings, pectoral and long back muscles.

Here you can see how you can stretch each of those muscles:

1) Hip reflector

Hip reflector stretch / Anni S Personal Training
Hip reflector stretch / Anni S Personal Training

2) Quads

Quads stretch / Anni S Personal Training

3) Buttocks

buttocks stretch / Anni S Personal Training

4) Hamstrings

hamstings stretch / Anni S Personal Training

5) Pectoral

chest stretch / Anni S Personal Training

6) Long back muscles

back muscle stretch / Anni S Personal Training

7) Relaxing your lower back (trunk rotation)

trunk rotation / Anni S Personal Training

If you would like to get a deeper analyses of your body's mobility and find out, which muscles are your weakest points, don't hesitate to contact me. I can perform mobility body screening tests with you to find out which muscles you should be stretching, and of course I can show the best mobility exercises for those muscles!

Enjoy your day! :)


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