A gentle stretching routine can be an effective way to relieve back pain, provided you’re working within your range of motion that is pain-free. The new exercise can increase discomfort for a short time as your body gets used to the exercise, but the pain should ease quickly.
Stretching for Upper Back
Start on all fours with your hands shoulder width apart. Bring your hips forward while you stretch backward, arching the lower back (cat stretch).
Stretching the muscles of the lower back can relieve back pain and avoid re-injury. It can also improve your posture, which is crucial for your overall health, and also to prevent a dowager’s hump.
Lift one leg to your chest while lying flat on the ground. Repeat until you feel comfortable. This stretch targets the piriformis muscle, which can help ease lower back pain and tightness in the buttocks.
If you’re flection sensitive, which means that leaning forward can cause pain, start this stretch with a small comfortable arc and then increase the amount as your back becomes stronger. Also, be sure to always do these exercises on a clean and hard surface. If you feel any discomfort it is best to stop the exercise and seek out your doctor or physical therapist. To reap the most benefits, try to stretch for at least 60 seconds per day.
Hip Stretches for Lower Back Relief: Unlocking the Benefits
Many people suffering from back discomfort also have tight hips. The good news is that stretches to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center + Spa in Miami says that adding hip-opening exercise to your stretching routine will improve your posture and improve spinal mobility.
The cat-cow is one the most well-known back stretching exercises. It increases flexibility and mobility while targeting the 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 comfort zone.
Relax on your back with both legs bent. Place the lower part of each leg on a flat surface to provide support. Slowly move your right leg forward to meet the outside of your left knee, while lowering your head toward the floor.
Enhancing Flexibility and Stability: Exploring the Benefits of Outer Thigh Stretching
If your lower back or hips are tight, you’ll be looking to stretch your upper thighs. The muscles in the outer thigh, called abductors, aid in moving your legs to the side while balancing the pelvis. Lying on your back, you can interlace your fingers behind your knees and lift the leg towards your upper body until you feel a soft stretch at the back of your leg. Hold for 30-60 seconds, then repeat the exercise with the second leg.
The exercise is gentle and targets the front of the upper thigh. It is possible to be uncomfortable at first but do not go beyond what you are comfortable with. Stop exercising as soon as you notice a sharp pain or tingling. Consult your doctor.
This video will allow you to squeeze in your stretching routine even if you are running out of time. Cassy’s catchy music and witty personality make this workout a blast to follow.
Core Stability and Arm Strength: Incorporating Triceps and Lower Back Stretches
You likely stretch your arms when you reach to place your wallet in your pocket or tie up your bra however, you can also stretch the muscles that help hold your back upright. Experts advise against stretching the same muscle group over and over again. This can cause damage to the delicate muscles. Additionally, bouncing around during stretching can cause injury to the muscles, so it is important to move slowly and smoothly as suggested by Litzy.
To stretch your triceps muscles, lift one arm in front of your head, and then point your fingertips toward your shoulder blades. Hold the back of your elbow with the other hand. Hold this position until your chest and shoulders feel a tense stretch. Repeat the stretch on the opposite side. This stretch will improve circulation in your wrists as well as forearms. It also helps improve your posture. The deltoid muscle is a triangular one on the top of your shoulders and this stretch can help loosen it up and relieve some lower back pain, as well.