A gentle stretching routine is an an effective way to relieve back pain, if you are working within your range of motion that is pain-free. The new exercise can increase discomfort for a short time as your body adjusts to the new movement, however the pain should ease quickly.

Stretching for Back

Start on all fours, putting your hands at shoulder width apart. Your hips should be pushed forward as you stretch backwards, while arching your lower back (cat stretch).

Stretching the muscles of the lower back can ease back pain and help prevent injuries from recurring. It can also improve posture, which is important for overall health and preventing a dowager’s hump.

Place your feet flat on the floor with your knees bent and feet flat, then lift one of your legs toward your chest until you feel a comfortable stretch. This stretch targets the piriformis muscles, which can help ease lower back pain and tightness in the buttocks region.

If you’re flection sensitive, which means leaning forward causes discomfort, you should consider starting this stretch with only an easy arc of motion, and then increasing it as your back gets stronger. Also, ensure that you always do these exercises on a clean and hard surface. If you feel any discomfort it is best to stop the exercise and consult a physical therapist or doctor. Ideally, you should aim for at least 60 seconds of stretching per day to get the most benefits.

Stretching the hips Stretches the lower back

The hips are stretched to loosen the lower spine. By adding hip-opening exercises to your stretching routine can improve your posture and improve flexibility in the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Spa and Longevity Center in Miami.

One of the most well-known back stretch exercises is the cat-cow which gently increases flexibility and mobility in the spine, while also targeting the joints and muscles in the shoulders and hips. This exercise is safe for most people and can be done at a desk, but make sure that you keep the stretches within a comfortable range.

Relax on your back with both legs bent. Rest the bottom of each leg on a flat surface for support. Slowly move your right leg forward to be in contact with the outside of your left knee while lowering your head toward the floor.

Embracing Balance: The Role of Outer Thigh Stretching and how they’re connected the lower back

Extend your thighs to the outside when your hips or lower spine are tight. The muscles of the thigh’s outer are known as abductors and they aid in moving your legs to the side and help stabilize the pelvis. Sitting on your back, connect your fingers behind your knees and lift the leg toward your upper body until you feel a slight stretch in the back of the leg. Do this for 30-60 seconds and then repeat with the other leg.

This is a gentle exercise that extends to the front of the upper thigh. You may be uncomfortable at first but don’t do more than you feel comfortable with. If you feel pain or tingling, end the exercise immediately and consult your doctor.

This video will help you squeeze in your stretches even if you are running out of time. Cassy Ho’s catchy tunes and quirky personality make this workout fun to follow.

Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles

Stretching your back muscles is as important as stretching your arms to reach for your wallet or clasp your bra. Experts recommend against over-stretching and stretching the muscles in the same areas too often since it could cause injury to the delicate muscles. Additionally, bouncing during stretches can actually injure the muscles involved, so you should move slowly and smoothly, says Litzy.

To stretch your triceps muscles, lift one arm over your head, pointing your fingertips toward your shoulder blades. Then, grab the back of your elbow with the other hand. Maintain this position until feel a gentle stretch across your shoulders and chest. Repeat the stretch on the other side. This stretch can help improve circulation between your wrists and forearms. This stretch can also improve your posture. This stretch can help relax the deltoid muscle, a triangular shoulder muscle. It can also ease lower back pain.