A gentle stretching routine can be an effective way to relieve back pain, if you’re working within your pain-free range. The new exercise can increase pain temporarily as your body adapts to the exercise, but the pain should subside quickly.

Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Back

Start on all fours with your hands shoulder width apart. As you bend your lower back move your hips forward and then stretch backward.

Stretching the muscles in the lower back can help relieve back pain, and help prevent further injury. It can also improve your posture, which is crucial for your overall health and to prevent a dowager’s hump.

Place your feet flat on the floor with your knees bent and feet flat. Lift one of your legs towards your chest until you feel a comfortable stretch. This stretch targets the piriformis muscle that can alleviate lower back pain and tightness in the buttocks.

If you’re flection sensitized, meaning leaning forward creates pain, consider starting the stretch with an arc that is comfortable for you to do motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches on a clean, solid surface. If you experience any discomfort you feel, stop the exercise immediately and seek out with a physical therapist or physician. To reap the greatest benefits, you should try to stretch for at least 60 seconds every day.

Stretching the hips Stretches the lower back

Many people suffering from back discomfort also have tight hips. The good news is that stretching to stretch the hips can help loosen the lower back. Include hip-opening exercises in your stretching routine can improve your posture as well as increase flexibility in the spine, according to Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center and Spa in Miami.

The cat-cow is among the most popular back stretches. It increases flexibility and mobility while targeting muscles in the hips, shoulders and the spine. This exercise is safe for the majority of people and can be performed while sitting, however, make sure you keep the stretches within a comfortable range.

Lay on your back, with both legs bent. Rest the bottom of each leg on a flat surface to provide support. Slowly move your left leg towards the outside of the right knee while lowering your head.

Outer Thigh Stretching: Understanding its Importance for Overall Flexibility

If your hips or lower back are tight, you’ll also want to stretch your outer thighs. The muscles of the outer thigh are called the abductors and they aid in moving your legs to the side and stabilize the pelvis. Attach your fingers to the knee while lying on your back. Move the leg toward your upper body and you will feel a slight stretch at the back of the leg. Keep it for 30 to 60 minutes and repeat the exercise on the opposite leg.

This exercise is gentle, and it can be done on the upper thigh in front. It is possible to be uncomfortable at first however, do not do more than you are comfortable with. If you feel a sharp discomfort or tingling, stop the exercise immediately and speak with your doctor.

If you’re having trouble finding time to exercise then this video offers a short routine that can be completed in under a minute. Cassy Ho makes this workout fun with her quirky personality and fun music.

Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back

Stretching your back muscles is just as important as stretching your arms to reach for your wallet, or to clasp your bra. Experts advise avoiding over-stretching and stretching the same muscle groups over and over again because it can cause harm to the delicate muscles. In addition, bouncing during stretching can cause injury to the muscles involved, so you should try to move slowly and comfortably, says Litzy.

To stretch your triceps, bend one arm above your head, pointing your fingertips toward your shoulder blades. Take the back of the elbow with the other hand. Maintain this position until your shoulders and chest are feeling a stretch. Repeat the stretch on the other side. This stretch can help improve circulation in your wrists and forearms. It also helps with your posture. This stretch will help to loosen the deltoid or triangular shoulder muscle. It can also relieve lower back pain.