A gentle stretching routine can be an effective way to relieve back pain, if you are working within your range of motion that is pain-free. As your body becomes accustomed to the new exercise, it may temporarily increase pain. However it should ease quickly.
Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Lower Back
Start on all fours, with your hands in a straight line, shoulder-width apart. As you arch your lower back move your hips forward and then stretch backward.
Stretching the muscles in the lower back will aid in relieving back pain and will help prevent further injuries. It can also improve your posture, which is essential for your overall health and to prevent a dowager’s hump.
Lift one leg towards your chest while lying flat on the ground. Repeat until you feel at ease. This stretch targets the piriformis muscles which can alleviate lower back pain and tightness in the buttocks region.
If you’re flection sensitive, which means that leaning forward can cause discomfort, start this stretch with a small gentle arc. You can increase it as your back becomes stronger. Always practice these stretches on a clean, solid surface. If you feel discomfort, stop exercising and consult with a doctor or physical therapist. In general, you should aim to do at least 60 seconds of stretching every day to get the most benefits.
Stretching the hips Stretches the lower back
Stretching your hips can help loosen the lower spine. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre + Spa in Miami says that adding hip-opening exercises to your stretching routine can improve your posture and increase spinal mobility.
One of the most commonly used back stretch routines is the cat-cow which increases flexibility and mobility in the spine while focusing the joints and muscles of the shoulders and hips. This exercise is suitable for a majority of people. It can be performed while sitting. But, it’s crucial to keep the stretch in the range of a comfortable level.
Lay on your back, with both legs bent. Place the lower part of each leg on a flat surface for support. Slowly move your left foot to the outside of the right knee while lowering your head.
Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches
If your lower back or hips are tight, you’ll also need to stretch your outer thighs. The muscles of the outer thigh are known as abductors and they assist in moving your legs to the side and support the pelvis. Interlace your fingers behind the knee while lying on your back. The leg should be lifted towards your upper body and you will feel a soft stretch at the back of the leg. Hold for 30-60 seconds, then repeat with the opposite leg.
This is a gentle exercise that reaches the front of the upper thigh. It is possible to feel uncomfortable at first however, do not do more than you feel comfortable with. If you experience a sharp pain or tingling, stop the exercise immediately and consult with your doctor.
This video will help you squeeze in your stretches even if you have a short time. Cassy Ho makes this workout enjoyable thanks to her unique personality and fun music.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
You might extend your arms as 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 help hold your back upright. Experts warn against over-stretching and stretching the same muscle group too often. This can cause damage to the delicate muscles. Additionally, bouncing during stretching could cause injuries to the muscles involved, so you should be sure to move slowly and comfortably according to Litzy.
To stretch your triceps, raise one arm in front of your head, pointing your fingers toward your shoulder blades. Grab the back of your elbow using the opposite hand. Maintain this position until your shoulders and chest are feeling a stretch. Repeat on the other side of your body. This stretch can help improve circulation between your wrists and forearms. This stretch can also improve your posture. The deltoid muscles are triangular at the upper part of your shoulders. this stretch can help loosen it up, which may relieve some lower back pain too.