If you stay within your comfortable zone an easy stretching routine could be an effective method to ease back pain. As your body adjusts to a new exercise routine, it may temporarily increase pain. However it will subside quickly.

Unlocking the Benefits: Effective Stretches for the Lower Back

Start on all fours and place your hands in a straight line, shoulder-width apart. Your hips should be pushed forward as you extend backwards, while arching your lower back (cat stretch).

Stretching the muscles of the lower back can relieve back pain and prevent re-injury. It can also improve posture, which is essential for overall health and preventing a 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 muscle, which can ease lower back pain or tightness in the buttocks.

If you’re flection sensitive, which means that leaning forward causes discomfort, begin the stretch by doing a small comfortable arc and then increase it as your back gets stronger. Always practice these stretches on an area that is clean and solid. If you experience any discomfort you feel, stop the exercise immediately and seek out with a physical therapist or physician. To reap the maximum benefits, you should try to stretch for at least 60 second every day.

Stretching the hips Stretches the lower back

The hips are stretched to loosen the lower spine. Jamie Costello M.S.C., fitness director at Pritikin Longevity Centre + Spa in Miami She suggests that adding hip-opening exercise to your stretching routine will improve your posture and improve the flexibility of your spine.

The cat-cow is one the most well-known back stretching exercises. It improves 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 performed in a sitting position, but be sure that you keep the stretches within an acceptable range.

Sit on your back with both legs bent. Rest the lower part of each leg on a flat surface to provide support. Slowly move your left leg towards the outside of the right knee while lowering your head.

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 on the outside of your thigh, which are known as abductors allow you to move your legs to the side while balancing the pelvis. Sitting on your back, connect your fingers behind your knee and lift the leg towards your upper body until you feel a slight stretch on the back of that leg. Do this for 30-60 seconds and then repeat with the opposite leg.

This exercise is gentle, and it is able to reach the upper part of the thigh that is in front. It is possible to initially feel uncomfortable however, do not do more than you’re comfortable with. If you experience a sharp pain or tingling, stop the exercise immediately and consult your doctor.

If you have trouble finding time to exercise and exercises, this video will help you do a quick routine that runs in just under a minute. Cassy Ho makes this workout enjoyable with her witty personality and catchy music.

The arms, the triceps and the lower back

You might stretch your arms while reaching to place your wallet in your pocket or clasp your bra however, you can also stretch the muscles that hold your back straight. Experts advise against stretching the same muscle group too often. This could damage the delicate muscles. Additionally, bouncing around during stretching can cause injury to the muscles, so you should be sure to be gentle and steady according to Litzy.

To stretch your triceps, bend one arm above your head and then move your fingers towards your shoulder blades and grasp the back of your elbow with the other hand. Maintain this position until 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 can also help you with your posture. The deltoid muscles are triangular located on top of your shoulders. this stretch will help loosen it and relieve some lower back pain as well.