If you remain within your comfortable zone, a gentle stretching routine could be a viable method to relieve back discomfort. The new exercise can increase discomfort for a short time as your body adjusts to the movements, but the pain should diminish quickly.
Nurturing Your Lower Back: Key Stretches to Relieve Tension and Improve Mobility
Start on all fours, with your hands placed shoulder-width apart. As you incline your lower back, push your hips forward and extend backward.
Stretching the muscles of the lower back can help relieve back pain and help prevent injuries from recurring. It can also improve posture, which is vital to overall health and prevent a dowager’s hump.
Lie flat on the floor with your knees bent, and feet flat, then lift one of your legs toward your chest until you feel a relaxed stretch. This stretch targets the piriformis, which can help ease lower back pain or tightness in the buttocks.
If you’re flection sensitized, meaning that leaning forward causes pain, think about beginning this stretch with just a small comfortable arc of movement and increasing it as your back gets stronger. Always practice these stretches on an area that is clean and hard. If you experience any discomfort then stop the exercise and consult a physical therapist or doctor. To reap the greatest benefits, you should try to stretch for at least 60 seconds each day.
Hip Stretches for Lower Back Relief: Unlocking the Benefits
Many people suffering from back discomfort also have tight hips. The good news is that stretching to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre and Spa in Miami says that adding hip-opening exercise to your stretching routine can improve your posture and increase the flexibility of your spine.
The cat-cow is among the most well-known back stretching exercises. It improves flexibility and mobility while targeting muscles in the shoulders, hips and spine. This exercise is safe for a majority of people and can be performed in a sitting position, but be sure you keep the stretches within the comfort zone.
Lay on your back, with both knees bent. Rest the lower foot of each leg on the floor for support. Slowly move your right leg up to be in contact with the outside of your left knee, while lowering your head toward the floor.
The importance of stretching the outer thighs
If your hips or lower back are tight, you’ll need to stretch out your outer thighs. The muscles of the outer thigh are called the abductors and they aid in moving your legs out to the side and support the pelvis. Attach your fingers to the knee while lying on your back. Bring the leg up towards your upper body and you will feel a slight stretch at the back of your leg. Do this for 30 to 60 seconds before repeating the exercise on the opposite leg.
This exercise is gentle and reaches the front of the upper thigh. It might feel uncomfortable in the beginning, but don’t push yourself beyond what you feel comfortable with. If you feel a sharp burning or tingling sensation, stop the exercise immediately and talk to your doctor.
This video will help you squeeze in your stretching exercises even if are short on time. Cassy Ho’s catchy music and quirky personality make this workout a blast to follow along with.
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 clasp your bra. Experts advise against over-stretching or stretching the same muscle group too often. This can cause damage to these delicate muscles. Litzy says that bouncing around while stretching can also cause injury to these muscles.
To stretch your triceps bend one arm over your head, and then point your fingers towards your shoulder blades. Then, grab the back of your elbow with the other hand. Hold this position until you feel a stretch of your shoulders and chest. Repeat the stretch on the opposite side. This stretch can help improve circulation in your wrists and forearms. It also helps with your posture. The deltoid muscle is a triangular muscle at the top of your shoulders. this stretch can help to loosen it up which can ease some lower back pain as well.