A gentle stretching routine is an effective in relieving back pain, if you’re in a pain-free range. As your body adjusts to the new routine it will temporarily increase pain. However the pain should diminish quickly.
Gentle and Effective: Stretching Techniques for Promoting Back Health
Start on all fours, placing your hands shoulder-width apart. As you bend your lower back, push your hips forward and extend backward.
Stretching the muscles of the lower back can ease back pain and help prevent injuries from recurring. It can also improve your posture, which is crucial for your overall health and also to stop a dowager’s hip.
Lift one leg to your chest while lying flat on the ground. Repeat until you are at ease. This stretch targets the piriformis, which can help ease lower back pain or tightness in the buttocks.
If you’re flection-sensitive which means that leaning forward can cause discomfort, begin this stretch with a small gentle arc. You can increase the amount as your back gets stronger. Always practice these stretches on a clean, solid surface. If you feel discomfort, stop exercising and speak to a doctor or physical therapist. In general, you should aim to do at minimum 60 seconds of stretching each day to see the most benefits.
Opening Up the Hips: Effective Stretching for Lower Back Support
Many people who suffer from back pain also have tight hips. The positive side is that stretching to stretch the hips help to loosen the lower back. By adding hip-opening exercises to your stretching routine can improve your posture and improve mobility in the spine, claims Jamie Costello M.S.C, the fitness director at Pritikin’s Longevity Spa and Longevity Center in Miami.
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 safe for the majority of people and can be performed at a desk, but make sure that you keep the stretches within a comfortable range.
Lay on your back, with both knees bent. Rest the bottom of each leg on the floor to provide support. Slowly move your right leg forward to meet the outside of your left knee while lowering your head to the floor.
How the outer thighs are connected to the lower back
If your hips or lower back are tight, you’ll be looking to stretch your upper thighs. The muscles on the outside of your thigh, known as abductors, help you move your legs to the side while stabilizing your pelvis. Attach your fingers to the knee while lying on your back. The leg should be lifted towards your upper body and you will feel a slight stretch in the back of the leg. Keep it for 30 to 60 minutes and repeat the exercise on the other leg.
This is a gentle exercise and it will reach the front of your upper thigh. You may initially feel uncomfortable, but do not overdo it beyond what you feel comfortable with. If you feel a sharp burning or tingling sensation, stop the exercise immediately and consult your doctor.
If you have trouble finding time to stretch, this video has an easy routine that is completed under a minute. Cassy Ho makes this workout enjoyable with her witty personality and engaging music.
Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back
You likely stretch your arms when reaching to place your wallet in the pocket of your bag or put on your bra but you also stretch the muscles that help keep your back straight. Experts advise against over-stretching or stretching the same muscle group over and over again. This could cause damage to these delicate muscles. Litzy suggests that bouncing while stretching can cause injuries to these muscles.
To stretch your triceps, bend one arm above your head, bringing your fingertips towards your shoulder blades. Then hold the back of that elbow with the other hand. Keep this position until your shoulders and chest are feeling a stretch. Repeat the stretch on the other side. This stretch can increase circulation in the wrists as well as forearms. This stretch can also improve your posture. The deltoid muscles are triangular on the upper part of your shoulders. this stretch can help loosen it up, which may relieve some lower back pain as well.