If you stay within your comfort zone an easy stretching routine may be a viable method to alleviate back pain. The new exercise can increase pain temporarily as your body gets used to the movement, but the pain should subside quickly.
Stretches for Back
Start on all fours, placing your hands at shoulder width apart. As you incline your lower back then push your hips forward and then extend them backwards.
Stretching the muscles of the lower back can relieve back pain and prevent re-injury. It can also improve posture, which is important for overall health and preventing dowager’s hump.
Lift one leg to your chest while lying flat on the ground. Repeat until you are comfortable. This stretch targets the piriformis muscle, which can ease lower back pain and tightness in the buttocks.
If you’re flection sensitive meaning leaning forward creates pain, think about starting the stretch with an easy arc of motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches on an area that is clean and hard. If you feel discomfort then stop exercising and consult with a doctor or physical therapist. Ideally, aim for at minimum 60 seconds of stretching per day to reap the maximum benefits.
Essential Stretches for the hips, that help the lower back
Stretching your hips can help loosen the lower spine. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity and Spa in Miami She suggests that adding hip-opening exercise to your stretching routine can improve your posture and improve spinal mobility.
The cat-cow is among the most well-known back stretching exercises. It improves flexibility and mobility while targeting muscles in the shoulders, hips and spine. This exercise is safe for a majority of people and can be done in a sitting position, but be sure to keep the stretches within the range of comfort.
Lying on your back, keep both knees bent. Rest the bottom of each leg on the floor to provide support. Slowly move your right leg forward to reach the outside of your left knee, while lowering your body towards the floor.
Embracing Balance: The Role of Outer Thigh Stretching and how they’re connected the lower back
If your hips or lower back are tight, you’ll also need to stretch your outer thighs. The muscles in your outer thigh, known as abductors, help you move your legs to the side while balancing the pelvis. Connect your fingers behind the knee while lying on your back. Bring the leg up towards your upper body and you will feel a slight stretch in the back of the leg. Do this for 30 to 60 seconds, then repeat on the opposite leg.
This is a gentle exercise that will stretch the front of your upper thigh. You may initially feel uncomfortable, but do not overdo it beyond what you are comfortable with. If you feel burning or tingling sensation, stop the exercise immediately and consult your doctor.
If you have trouble finding time to exercise in a timely manner, this video provides a quick routine that runs within a mere minute. Cassy Ho’s catchy music and witty personality make this workout a blast to follow.
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 tie your bra. Experts advise against over-stretching or stretching the same muscle group repeatedly. This can damage the delicate muscles. Litzy says that bouncing while stretching can cause injuries to these muscles.
To stretch your triceps muscles, lift one arm above your head, pointing your fingers towards your shoulder blades. Take the back of the elbow using the opposite hand. Keep this posture until you feel a slight stretch across your chest and shoulders. Repeat the stretch on the other side. This stretch can help improve circulation in your wrists and forearms. This stretch can also improve your posture. The deltoid muscle is a triangular musculature on the upper portion of your shoulders. this stretch can help to loosen it up and relieve some lower back pain, too.