A gentle stretching routine is an an effective way to relieve back pain, if you’re in a range of motion that is pain-free. New exercise may sometimes increase the pain temporarily while your body adapts to the movements, but the pain will ease rapidly.

Gentle and Effective: Stretching Techniques for Promoting Upper Back Wellness

Start on all fours, putting your hands in a straight line, shoulder-width apart. As you arch your lower back move your hips forward and extend backward.

Stretching the muscles of the lower back can relieve back pain and avoid re-injury. It can also improve your posture, which is important for your overall health and to prevent a dowager’s hump.

Lay on the floor flat with your knees bent and feet flat, then lift one of your legs to your chest until you feel a comfortable stretch. This stretch targets the piriformis muscle which can alleviate lower back pain and tightness in the buttocks area.

If you’re flection sensitive which means leaning forward causes pain, try starting this stretch with only a small comfortable arc of movement and increasing it as your back gets stronger. Always practice these stretches in an area that is clean and hard. If you feel any discomfort you should stop your exercise and consult with a doctor or physical therapist. To reap the maximum benefits, you should aim to stretch for at least 60 seconds every day.

Targeted Hip Stretches to Alleviate Lower Back Discomfort

Many people who suffer from back pain also have tight hips. The good news is that stretching to stretch the hips help to loosen the lower back. By adding hip-opening exercises to your stretching routine can improve your posture and improve mobility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center + Spa in Miami.

The cat-cow exercise is among the most popular back stretches. It improves flexibility and mobility while targeting muscles in the shoulders, hips and spine. This exercise is suitable for the majority of people. It can be done while sitting. But, it’s crucial to keep the stretches within an appropriate range of movement.

Sit on your back with both legs bent. Place the lower part of each leg on a flat surface to provide support. Slowly shift your left leg to the outside of your right knee while lowering your head.

Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches

If your hips or lower back are tight, you’ll also be looking to stretch your upper thighs. The muscles of the outer thigh, also known as abductors allow you to move your legs to the side while balancing the pelvis. Place your fingers in a row behind your knee while lying on your back. Lift the leg towards your upper body and you will feel a gentle stretch in the back of your leg. Hold for 30-60 seconds, then repeat the process with the other leg.

This exercise is easy and targets the front of the upper thigh. It can be uncomfortable at the beginning, but don’t push yourself beyond what is comfortable for you. Stop exercising immediately if feel sharp pain or tingling. Talk to your doctor.

This video will help you squeeze in your stretches even if you have a short time. Cassy’s catchy music and quirky personality make this workout fun to follow along with.

Building Upper Body Strength: Exercises for Arms, Triceps, and 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 avoiding over-stretching and stretching the same muscle groups over and over again as it could cause damage to the delicate muscles. Additionally, bouncing during stretching can cause injury to the muscles involved, so you should try to move slowly and with ease, says Litzy.

To stretch your triceps muscles, lift one arm above your head, pointing your fingers towards your shoulder blades. Grab the back of your elbow using the opposite hand. Hold this position until you chest and shoulders are feeling a stretch. Repeat on the other side of your body. This stretch will improve circulation in the wrists as well as forearms. It can also aid you with your posture. This stretch can help loosen up the deltoid or triangular shoulder muscle. It can also help relieve lower back pain.