A gentle stretching routine is an effective in relieving back pain, provided you’re working within your pain-free range. As your body becomes accustomed to a new exercise routine it can temporarily increase the pain. However it should ease quickly.
Stretches for Back
Start on all fours, with your hands shoulder-width apart. As you bend your lower back, push your hips forward and then extend them backwards.
Stretching the muscles of the lower back can aid in relieving back pain and help prevent further injury. It can also improve your posture, which is crucial for your overall health and also to keep a dowager’s hump from occurring.
Lay on the floor flat with your knees bent, and feet flat. Then, lift one of your legs towards your chest until you feel a relaxed stretch. This stretch targets the piriformis, which can ease lower back pain and tightness in the buttocks.
If you’re flection-sensitive, which means that leaning forward causes pain, think about starting with the smallest, comfortable arc of motion, and then increasing it as your back gets stronger. Be sure to always practice these stretch on a clean and hard surface. If you feel any discomfort, stop the exercise and seek out with a physical therapist or physician. To reap the greatest benefits, try to stretch for at least 60 seconds per day.
Opening Up the Hips: Effective Stretching for Lower Back Support
Many people with back discomfort also have tight hips, and the good news is that stretches to stretch the hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center and Spa in Miami she suggests including hip-opening exercises into your stretching routine can improve your posture and increase spinal mobility.
The cat-cow is one of the most popular back stretches. It increases flexibility and mobility while targeting the muscles in the shoulders, hips and the spine. This exercise is safe for a majority of people and can be done while sitting, however, make sure you keep the stretches within a comfortable range.
Lay on your back, with both knees bent. Place the bottom foot of each leg on the floor for support. Slowly move your left foot towards the outside of the right knee while lowering your head.
Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches
If your lower back or hips are tight, you’ll need to stretch out your outer thighs. The muscles in the outer thigh, also known as abductors allow you to move your legs to the side while stabilizing your pelvis. Connect your fingers behind the knee while lying on your back. Bring the leg up towards your upper body and you will feel a soft stretch at the back of the leg. Do this for 30-60 seconds and then repeat with the other leg.
This exercise is gentle and extends to the front of the upper thigh. You may initially feel uncomfortable but don’t overdo it beyond what you are comfortable with. If you experience sharp pain or tingling, end the exercise immediately and consult with your doctor.
This video will allow you to squeeze in your stretching exercises even if are short on time. Cassy Ho makes this workout fun with her quirky personality and engaging 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 over-stretching or stretching the same muscle group repeatedly. This can damage these delicate muscles. Additionally, bouncing around during stretches can actually injure these muscles, which is why it is important to move slowly and smoothly according to Litzy.
To stretch your triceps, place one arm over your head and then move your fingers towards your shoulder blades and hold the back of that elbow with the other hand. Keep this posture until you feel a stretch of your shoulders and chest. Repeat the stretch on the opposite side. This stretch can increase circulation in the wrists as well as forearms. This stretch can also improve your posture. This stretch will help to loosen the deltoid, which is a triangular shoulder muscle. It can also relieve lower back pain.