If you are in your comfortable zone and are comfortable, a gentle stretching routine may be a good way to ease back pain. New exercise may sometimes increase pain temporarily as your body gets used to the movements, but the pain should ease quickly.
Stretching for Lower Back Health: Essential Exercises for Flexibility
Start on all fours, with your hands spread shoulder-width apart. Your hips should be pushed forward as you move backwards, while arching your lower back (cat stretch).
Stretching the muscles of the lower back can ease back pain and help prevent injuries from recurring. It can also improve posture, which is crucial for overall health and also preventing 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 muscles, which can help alleviate lower back pain and tightness in the buttocks.
If you’re flection-sensitive, meaning that leaning forward causes pain, consider beginning this stretch with just an easy arc of motion and making it larger as your back gets stronger. Also, make sure you always do these stretching exercises on a clean, hard surface. If you experience any discomfort then stop the exercise and consult your doctor or physical therapist. The ideal is to aim for at minimum 60 seconds of stretching per day to see the most benefits.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Stretching the hips helps loosen the lower spine. Incorporating hip-opening exercises into your stretching routine can improve your posture and increase mobility in the spine, claims Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center + Spa in Miami.
The cat-cow is one the most popular back stretches. It increases flexibility and mobility while targeting the muscles in the hips, shoulders and spine. This exercise is suitable for all people. It can be done while sitting. It’s vital to keep the stretch in an acceptable range.
Lying on your back, keep both knees bent, resting the bottom foot of each leg on the floor to provide support. Slowly move your right leg forward to touch the outside of your left knee while lowering your body towards the floor.
Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches
Extend your thighs to the outside when your hips or lower spine are tight. The muscles in the thigh’s outside are called the abductors and they aid in moving your legs out to the side and help stabilize the pelvis. Interlace your fingers behind the knee while lying on your back. Move the leg toward your upper body and you will feel a soft stretch in the back of your leg. You should hold it for 30-60 seconds and repeat on the other leg.
The exercise is easy, and it will reach the upper part of the thigh that is in front. It may feel uncomfortable in the beginning however, don’t push yourself beyond what is comfortable for you. Stop exercising immediately if notice a sharp pain or tingling. Consult your physician.
If you’re having trouble finding time to stretch in a timely manner, this video provides a short routine that can be completed under a minute. Cassy Ho’s catchy songs and quirky personality make this workout enjoyable to follow.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
You probably stretch your arms while reaching to put your wallet in your pocket or to tie your bra but you can also stretch the muscles that keep your back straight. Experts advise against stretching the same muscle group too frequently. This could damage these delicate muscles. Additionally, bouncing around during stretching can cause injury to these muscles, which is why you should try to move slowly and with ease, says Litzy.
To stretch your triceps, bend one arm above your head, pointing your fingers towards your shoulder blades. Then, grab the back of your elbow with the opposite hand. Maintain this position until feel a slight stretch across your chest and shoulders. 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 loosen the deltoid or triangular shoulder muscle. It may also relieve lower back pain.