If you’re in your comfortable zone A gentle stretching routine may be a viable method to alleviate back pain. The new exercise you are doing may cause discomfort temporarily as your body adapts to the new movement, however the pain should subside quickly.

Stretching for Back Health: Essential Exercises for Flexibility

Start on all fours, with your hands spread shoulder-width apart. Push your hips forward as you move backwards, arching your lower back (cat stretch).

Stretching the muscles of the lower back can help relieve back pain and prevent re-injury. It can also improve posture, which is essential for overall health and also preventing dowager’s hump.

Bring one leg up to your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis muscles that can ease lower back pain and tightness in the buttocks region.

If you’re flection sensitive, which means that leaning forward causes pain, start the stretch with a small comfortable arc, then increase it as your back becomes stronger. Be sure to always do these stretch on a clean and hard surface. If you feel discomfort you should stop your exercise and speak to a doctor or physical therapist. To reap the maximum benefits, you should aim to stretch for at least 60 second per day.

Essential Stretches for the hips, that help the lower back

Many people who suffer from back pain also have tight hips, and the positive side is that stretching to stretch the hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre + Spa in Miami she suggests including hip-opening exercises into your stretching routine can improve your posture and improve the flexibility of your spine.

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

Lay on your back, with both knees bent, resting the bottom of each leg on the floor for support. Slowly move your right leg forward until it comes to reach the outside of your left knee, while lowering your head to the floor.

Embracing Balance and Mobility: The Role of Outer Thigh Stretching

If your hips or lower back are tight, you’ll need to stretch out your outer thighs. The muscles in the thigh’s outside are known as the abductors. they aid in moving your legs out to the side and support the pelvis. As you lie on your back, place your fingers behind your knees and then lift your leg towards your upper body until you feel a soft stretch in the back of the leg. Hold for 30-60 seconds, then repeat the process with the other leg.

This exercise is gentle and extends to the front of the upper thigh. It may be uncomfortable at the beginning, but don’t push yourself past what feels comfortable. If you feel burning or tingling sensation, stop the exercise immediately and consult with your doctor.

This video will allow you to squeeze in your stretching exercises even if are running out of time. Cassy Ho makes this workout fun with her zany personality and captivating music.

The arms, the triceps and the lower back

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 often. This could cause damage to the delicate muscles. Litzy says that bouncing around while stretching can also cause injury to these muscles.

To stretch your triceps, bend one arm above your head while extending your fingers towards your shoulder blades. Then grasp the back of that elbow with the other hand. Hold this position until you shoulders and chest feel a slight stretch. Repeat on the other side of your body. This stretch can help improve circulation in your wrists and forearms. It can also assist with your posture. This stretch will help to loosen the deltoid, which is a triangular shoulder muscle. It can also relieve lower back pain.