If you stay within your comfortable zone and are comfortable, a gentle stretching routine could be an effective method to ease back pain. As your body becomes accustomed to the new exercise, it may temporarily increase the pain. However it will subside quickly.

Stretches for Lower Back Health: Essential Exercises for Flexibility

Start on all fours, placing your hands in a straight line, shoulder-width apart. Push your hips forward as you move backwards, while arching your lower back (cat stretch).

Stretching the muscles of the lower back can help relieve back pain and avoid re-injury. It can also improve your posture, which is vital for overall health as well as to stop a dowager’s hip.

Lay flat on the floor with your knees bent and feet flat, then lift one of your legs up to your chest until you feel a comfortable stretch. 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 leaning forward causes pain, think about starting with an arc that is comfortable for you to do motion and making it larger as your back gets stronger. Be sure to always practice these stretches on a clean and hard surface. If you experience any discomfort you feel, stop the exercise immediately and seek out your doctor or physical therapist. The ideal is to aim for at minimum 60 seconds of stretching per day to get the most benefits.

Mobilizing the Hips for Lower Back Health: Essential Stretches

Stretching your hips can help loosen the lower back. By adding hip-opening exercises to your stretching routine can improve your posture and increase mobility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin’s Longevity Centre + Spa in Miami.

One of the most common back stretch exercises is the cat-cow which increases flexibility and mobility in the spine, while also targeting the muscles and joints in the hips and shoulders. This exercise is safe for most people and can be done in a sitting position, but be sure that you keep the stretches within an acceptable range.

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

Unlocking the Benefits: The Significance of Stretching the Outer Thighs

If your lower back or hips are tight, you’ll be looking to stretch your upper thighs. The muscles in the thigh’s outside are known as abductors and they aid in moving your legs out to the side and stabilize the pelvis. Sitting on your back, interlace your fingers behind your knees and lift the leg towards your upper body until you feel a slight stretch on the back of that leg. Hold for 30-60 seconds, then repeat the process with the other leg.

This exercise is gentle, and it can be done on the front of your upper thigh. You may feel uncomfortable at first but don’t go beyond what you’re comfortable with. If you experience sharp discomfort or tingling, stop the exercise immediately and consult with your doctor.

If you’re struggling to find time to do your stretches then this video offers an easy routine that is completed in just under a minute. Cassy Ho makes this workout enjoyable thanks to her unique personality and engaging music.

The arms, the triceps and the lower back

Stretching your back muscles is as important as stretching your arms to reach for your wallet, or to clasp your bra. Experts advise against over-stretching or stretching the same muscle group over and over again. This could damage these delicate muscles. Additionally, bouncing during stretching can cause injury to these muscles, so you should try to be gentle and steady, says Litzy.

To stretch your triceps muscles, lift one arm in front of your head, pointing your fingers toward your shoulder blades. Take the back of your elbow with the opposite hand. Keep this position until you feel a slight stretch across your shoulders and chest. Repeat the stretch on the opposite side. This stretch will improve circulation in the wrists and forearms. It can also aid you improve your posture. This stretch will help to loosen the deltoid muscle, a triangular shoulder muscle. It may also relieve lower back pain.