A gentle stretching routine can be an effective way to relieve back pain, as long as you’re within your pain-free range. New exercise may sometimes increase discomfort for a short time as your body gets used to the movements, but the pain should diminish quickly.

Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Lower Back

Start on all fours with your hands shoulder width apart. Push your hips forward while you stretch backward, arching the lower back (cat stretch).

Stretching the muscles of the lower back can aid in relieving back pain and also prevent further injuries. It can also improve your posture, which is important for your overall health, and also to prevent a dowager’s hump.

Lay on the floor flat with your knees bent and your feet flat. Then, you can lift one of your legs toward your chest until you feel a relaxed stretch. This stretch targets the piriformis muscle, which can help reduce lower back pain as well as tightness in the area of the buttocks.

If you’re flection sensitized, which means leaning forward causes discomfort, you should consider starting with the smallest, comfortable arc of motion, and gradually increasing the size as your back gets stronger. Also, make sure you always do these exercises on a clean and hard surface. If you experience any discomfort, stop the exercise and consult a physical therapist or doctor. Ideally, you should aim for at minimum 60 seconds of stretching per day to get the most benefits.

Stretching the hips can help the lower back

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

The cat-cow is among the most popular back stretches. It increases flexibility and mobility while targeting the muscles in the hips, shoulders and the spine. This exercise is safe for a majority of people and can be performed at a desk, but make sure that you keep the stretches within the comfort zone.

Place your body 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 want to stretch your outer thighs. The muscles in the thigh’s outside are known as abductors and they help move your legs to the side and help stabilize the pelvis. Attach your fingers to the knee while lying on your back. The leg should be lifted towards your upper body and you will feel a slight stretch at the back of your leg. Hold for 30-60 seconds, then repeat the process with the other leg.

This exercise is gentle, and it reaches the upper part of the thigh that is in front. You may be uncomfortable at first but do not do more than you feel comfortable with. Stop exercising immediately if you feel a sharp pain or tingling. Consult your doctor.

If you have trouble finding the time to do your stretching, this video has a short routine that can be completed in under a minute. Cassy Ho’s catchy songs and quirky personality make this workout fun to follow along with.

The arms, the triceps and the lower back

You may stretch your arms while reaching to put your wallet in your pocket or to tie your bra but you also stretch the muscles that keep your back straight. Experts advise against stretching the same muscle group too often. This can damage the delicate muscles. Additionally, bouncing while doing stretching can cause injury to these muscles, so you should try to move slowly and smoothly as suggested by Litzy.

To stretch your triceps, bend one arm above your head while extending your fingers towards your shoulder blades and grasp the back of your elbow with the other hand. Keep this posture until you feel a slight stretch across your shoulders and chest. Repeat the stretch on the other side. This stretch can help improve circulation in your wrists and forearms. This stretch can also improve your posture. This stretch can help relax the deltoid muscle, a triangular shoulder muscle. It may also relieve lower back pain.