If you’re in your comfortable zone A gentle stretching routine can be an effective method to relieve back discomfort. A new exercise routine can cause discomfort for a short time as your body adjusts to the new movement, however the pain should subside quickly.

Nurturing Your Upper Back: Key Stretching to Relieve Tension and Improve Mobility

Start on all fours with your hands shoulder width apart. As you arch your lower back and push your hips up, you should pull your hips back and extend backward.

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

Bring one leg up to 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, meaning that leaning forward causes pain, consider starting with an arc that is comfortable for you to do motion, and then increasing it as your back gets stronger. Always practice these stretches on a clean, solid surface. If you experience any discomfort then stop the exercise and seek out with a physical therapist or physician. The ideal is to aim for at minimum 60 seconds of stretching each day to see the most benefits.

Opening Up the Hips: Effective Stretching for Lower Back Support

Many people suffering from back pain also have tight hips, and the good news is that stretching to stretch the hips can help to loosen the lower back. Adding hip-opening exercises to your stretching routine can improve your posture and improve mobility in 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 one of the most well-known back stretching exercises. It increases flexibility and mobility while focusing on the muscles in the hips, shoulders and the spine. 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 range of comfort.

Relax on your back with both legs bent. Rest the lower part 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 to the floor.

Outer Thigh Stretching: Understanding its connection to the lower back

If your lower back or hips are tight, you’ll also want to stretch your outer thighs. The muscles of the outer thigh, called abductors, help you move your legs to the side while balancing the pelvis. Place your fingers in a row behind your 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. Do this for 30-60 seconds and then repeat with the other leg.

This exercise is easy and extends to the front of the upper thigh. It is possible to feel uncomfortable at first but do not push yourself beyond what you are comfortable with. Stop exercising as soon as you feel sharp pain or tingling. Consult your physician.

This video will allow you to squeeze in your stretches even if you are short on time. Cassy Ho makes this workout fun with her quirky personality and engaging music.

Core Stability and Arm Strength: Incorporating Triceps and Lower Back Exercises

Stretching your back muscles is as important as stretching your arms to reach for your wallet or tie your bra. Experts suggest not over-stretching and stretching the muscles in the same areas too often as it could cause damage to the delicate muscles. Litzy says that bouncing while stretching can cause injury to these muscles.

To stretch your triceps, raise one arm above your head, and then point your fingertips toward your shoulder blades. Grab the back of your elbow with the opposite hand. Hold this position until your shoulders and chest are feeling a stretch. Repeat the stretch on the other side. This stretch can improve circulation in the wrists as well as forearms. This stretch can also improve your posture. This stretch can help loosen up the deltoid muscle, a triangular shoulder muscle. It can also ease lower back pain.