If you’re in your comfort zone an easy stretching routine can be a viable method to ease back pain. The new exercise can increase discomfort for a short time as your body adapts to the movements, but the pain should diminish quickly.
Unlocking the Benefits: Effective Stretching for the Lower Back
Start on all fours with your hands spread shoulder-width apart. Bring your hips forward as you move backwards, while arching your lower back (cat stretch).
Stretching the muscles of the lower back will help relieve back pain, and prevent further injury. It can also improve your posture, which is vital for your overall health, and also to prevent a dowager’s hump.
Lift one leg towards your chest while lying flat on the ground. Repeat until you’re comfortable. This stretch targets the piriformis which can ease lower back pain or tightness in the buttocks.
If you’re flection sensitive, which means leaning forward causes pain, think about starting this stretch with only a small comfortable arc of movement and increasing it as your back becomes stronger. Always practice these stretches on a clean, hard surface. If you feel discomfort you should stop your exercise and consult with a doctor or physical therapist. The ideal is to aim for at minimum 60 seconds of stretching per day to see the most benefits.
Mobilizing the Hips for Lower Back Health: Essential Stretches
Many people who suffer from back discomfort also have tight hips. The good news is that stretches to stretch the hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin Longevity Centre + Spa in Miami, says that adding hip-opening exercises to your stretching routine can improve your posture and improve the mobility of your spine.
One of the most popular back stretching exercises is the cat-cow that gently increases flexibility and mobility in the spine while targeting the joints and muscles in the hips and shoulders. This exercise is safe for the majority of people and can be done while sitting, however, make sure that you 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 for support. Slowly move your right leg up to meet the outside of your left knee while lowering your head towards the floor.
The importance of stretching the outer thighs
Stretch your thighs outwards when your hips or lower spine are tight. The muscles in your outer thigh, known as abductors, help you move your legs to the side while stabilizing your pelvis. While lying on your back, connect your fingers behind your knees and raise the leg toward your upper body until you feel a soft stretch at the back of your leg. You should hold it for 30-60 seconds before repeating the exercise with the other leg.
This workout is gentle, and it will reach the upper thigh in front. It may be uncomfortable at the beginning but don’t push yourself past what feels comfortable. If you experience sharp discomfort or tingling, stop the exercise immediately and consult with your doctor.
This video will allow you to squeeze in your stretching routine even if you are running out of time. Cassy Ho makes this workout fun with her zany personality and catchy music.
Core Stability and Arm Strength: Incorporating Triceps and Lower Back Exercises
Stretching your back muscles is just as important as stretching your arms to reach for your wallet or clasp your bra. Experts warn against over-stretching and stretching the same muscle group too frequently. This could damage the delicate muscles. Litzy says that bouncing around while stretching can also cause injury to these muscles.
To stretch your triceps, bend one arm above your head, and then point your fingers towards your shoulder blades. Grab the back of the elbow with the other hand. Keep this position until you feel a gentle stretch across your chest and shoulders. Repeat the stretch on the other side. This stretch can increase circulation in the wrists and forearms. It can also assist with your posture. This stretch can help loosen the deltoid, which is a triangular shoulder muscle. It can also relieve lower back pain.