A gentle stretching routine can be an effective in relieving back pain, as long as you’re in a pain-free range. When your body is accustomed to the new routine it can temporarily increase the pain. However it should ease quickly.

Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Back

Start on all fours and place your hands shoulder-width apart. As you arch your lower back move your hips forward and extend backward.

Stretching the muscles in the lower back can aid in relieving back pain and also prevent further injuries. It can also improve your posture, which is important for your overall health, and also to avoid a dowager’s hump.

Lie flat on the floor with your knees bent and your feet flat. Lift one of your legs to your chest until you feel a comfortable stretch. This stretch targets the piriformis muscle which can reduce lower back pain as well as tightness in the buttocks region.

If you’re flection sensitive, meaning leaning forward creates pain, think about starting this stretch with only the smallest, comfortable arc of motion and making it larger as your back becomes stronger. Also, be sure to always do these stretches on a clean and hard surface. If you feel any discomfort it is best to stop the exercise and seek out an expert or a physical therapist. To reap the greatest benefits, you should aim to stretch for at least 60 seconds each day.

Targeted Hip Stretches to Alleviate Lower Back Discomfort

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 including hip-opening exercises into your stretching routine can improve your posture and increase the flexibility of your spine.

One of the most well-known back stretch exercises is the cat-cow which increases flexibility and mobility in the spine, while focusing on the muscles and joints in the shoulders and hips. This exercise is safe for the majority of people and can be performed in a sitting position, but be sure to keep the stretching within the comfort zone.

Lying on your back, keep both knees bent. Place the bottom foot of each leg on the floor to provide support. Slowly move your right leg to be in contact with the outside of your left knee while lowering your head towards the floor.

Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches

If your hips or lower back are tight, you’ll also be looking to stretch your upper thighs. The muscles in your outer thigh, known as abductors, aid in moving your legs to the side while balancing the pelvis. Attach your fingers to the knee while lying on your back. Bring the leg up towards your upper body and you will feel a soft stretch at the back of the leg. Hold for 30 to 60 minutes and repeat the exercise on the other leg.

The exercise is easy, and it is able to reach the front of your upper thigh. You may be uncomfortable at first however, do not push yourself beyond what you’re comfortable with. If you experience sharp pain or tingling, stop the exercise immediately and talk to your doctor.

If you’re having difficulty finding the time to do your stretching then this video offers a short routine that can be completed within a mere minute. Cassy Ho makes this workout enjoyable thanks to her unique personality and captivating music.

Balancing the Upper Body: Strengthening Arms, Triceps, and Lower Back Muscles

You likely stretch your arms when you reach to put your wallet into the pocket of your bag or put on your bra, but you can also stretch the muscles that to keep your back upright. Experts recommend not over-stretching or stretching the same muscle groups too often because it can cause injury to these delicate muscles. Additionally, bouncing during stretching can cause injury to the muscles, so you should be gentle and steady, says Litzy.

To stretch your triceps, bend one arm above your head, pointing your fingers toward your shoulder blades. Take the back of the elbow using the opposite hand. Keep this position until you feel a stretch of your shoulders and chest. Repeat the stretch on the opposite side. This stretch will improve circulation in the wrists as well as forearms. This stretch can also improve your posture. The deltoid muscles are triangular located on top of your shoulders and this stretch will help loosen it, which may relieve some lower back pain, too.