If you remain within your comfort zone an easy stretching routine may be a viable method to alleviate back pain. As your body becomes accustomed to the new workout it will temporarily increase the pain. However it should ease quickly.
Nurturing Your Back: Key Stretching to Relieve Tension and Improve Mobility
Start on all fours with your hands shoulder-width apart. As you lower your back, arch your lower and push your hips up, you should pull your hips back and extend your backward.
Stretching the muscles in the lower back can alleviate back pain and will help prevent further injuries. It can also improve posture, which is important to overall health and prevent a dowager’s hump.
Place your feet flat on the floor with your knees bent and feet flat. Lift one of your legs up to your chest until you feel a relaxed stretch. This stretch targets the piriformis muscle, which can help ease lower back pain and tightness in the buttocks.
If you are flection-sensitive, which means that leaning forward causes discomfort, start this stretch with a short comfortable arc, then increase the amount as your back gets stronger. Be sure to always practice these exercises on a clean and hard surface. If you feel discomfort take a break and speak to a doctor or physical therapist. Ideally, aim for at least 60 seconds of stretching per day to see the most benefits.
Stretching the hips can help the lower back
Many people who suffer from back discomfort also have tight hips, and the positive side is that stretching to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity + Spa in Miami, says that adding hip-opening exercises to your stretching routine will improve your posture and increase spinal mobility.
The cat-cow is one the most popular back stretches. It increases flexibility and mobility while targeting muscles in the shoulders, hips and spine. This exercise is suitable for all people. It can be done while sitting. It’s vital to keep the stretches in an appropriate range of movement.
Relax on your back with both knees bent, resting the bottom of each leg on the floor for support. Slowly shift your left leg to the outside of your right knee while lowering your head.
The importance of stretching the outer thighs
Extend your thighs to the outside to loosen your hips and lower spine are tight. The muscles of the outer thigh are known as the abductors. they aid in moving your legs to the side and support the pelvis. As you lie on your back, place your fingers behind your knees and lift the leg towards your upper body until you feel a slight stretch on the back of that leg. Do this for 30-60 seconds and then repeat with the other leg.
This exercise is easy and reaches the front of the upper thigh. It may be uncomfortable at the beginning but don’t go beyond what is comfortable. Stop exercising immediately if feel a sharp pain or tingling. See your doctor.
This video will assist you in getting in your stretches even if you have a short time. Cassy Ho’s catchy songs and witty personality make this workout a blast to follow.
Balancing the Upper Body: Strengthening Arms, Triceps, and Lower Back Muscles
You may stretch your arms when reaching to put your wallet into your pocket or to tie your bra but you also stretch the muscles that hold your back upright. Experts advise avoiding over-stretching and stretching the same muscle groups over and over again because it can result in damage to the delicate muscles. In addition, bouncing during stretches can actually injure these muscles, so you should be gentle and steady according to Litzy.
To stretch your triceps muscles, bend one arm over your head while extending your fingers towards your shoulder blades. Then hold the back of that elbow with the other hand. Keep this position until your chest and shoulders are feeling a stretch. Repeat the stretch on the opposite side. This stretch can improve circulation in the wrists as well as forearms. It can also assist with your posture. This stretch can help relax the deltoid or triangular shoulder muscle. It may also relieve lower back pain.