A gentle stretching routine can be an an effective way to relieve back pain, provided you are working within your range of motion that is pain-free. As your body gets used to the new exercise it can temporarily increase the pain. However the pain should diminish quickly.

Stretches for Back

Start on all fours and place your hands wide apart. Push your hips forward as you move backwards, while arching your lower back (cat stretch).

Stretching the muscles of the lower back can help relieve back pain and help prevent injuries from recurring. It can also improve your posture, which is important for overall health as well as to avoid a dowager’s hump.

Lay on the floor flat with your knees bent and feet flat. Then, you can lift one of your legs up to your chest until you feel comfortable stretching. 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 that leaning forward causes pain, begin this stretch with a short gentle arc. You can increase the amount as your back gets stronger. Always practice these stretches in an area that is clean and hard. If you experience any discomfort, stop exercising and speak to a doctor or physical therapist. The ideal is to aim for at least 60 seconds of stretching each day to see the most benefits.

Mobilizing the Hips for Lower Back Health: Essential Stretches

The hips are stretched to loosen the lower back. 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’s Longevity Spa and Longevity Center in Miami.

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

Lie on your back with your knees bent. Place the bottom of each leg on the floor to provide support. Slowly move your left foot to the outside of the right knee while lowering your head.

Unlocking the Benefits: The Significance of Stretching the Outer Thighs

If your hips or lower back are tight, you’ll also want to stretch your outer thighs. The muscles of the outer thigh are called the abductors and they aid in moving your legs to the side and stabilize the pelvis. Lying on your back, interlace your fingers behind your knees and then lift your leg towards your upper body until you feel a slight stretch on the back of that leg. Do this for 30-60 seconds and then repeat the process with the other leg.

This exercise is gentle and targets the front of the upper thigh. It may feel uncomfortable in the beginning however, don’t push yourself beyond what is comfortable for you. Stop exercising as soon as you notice a sharp pain or tingling. See your doctor.

This video will allow you to squeeze in your stretches even if you are running out of time. Cassy Ho makes this workout enjoyable with her witty personality and catchy music.

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

Stretching your back muscles is just as important as stretching your arms to reach for your wallet, or to clasp your bra. Experts advise against stretching the same muscle group too frequently. This can damage the delicate muscles. Litzy says that bouncing while stretching can cause injuries to these muscles.

To stretch your triceps, raise one arm above your head, and then point your fingers towards your shoulder blades. Then, grab the back of the elbow with the opposite hand. Keep this position until your shoulders and chest feel a slight stretch. Repeat the stretch on the opposite side. This stretch can improve circulation in your wrists as well as forearms. This stretch can also improve your posture. The deltoid muscle is a triangular muscle located on top of your shoulders. this stretch can help to loosen it up, which may relieve some lower back pain too.