If you remain within your comfortable zone, a gentle stretching routine can be a viable method to relieve back discomfort. A new exercise routine can cause pain temporarily as your body adjusts to the movements, but the pain should subside quickly.
Unlocking the Benefits: Effective Stretches for the Lower Back
Start on all fours, placing your hands shoulder-width apart. Bring your hips forward as you move backward, arching the 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 to overall health and prevent dowager’s hump.
Take one leg and lift it to 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 and tightness in the buttocks.
If you are flection-sensitive, which means that leaning forward can cause discomfort, begin this stretch with a short gentle arc. You can increase the amount as your back gets stronger. Also, make sure you always practice these stretches on a clean and hard surface. If you experience any discomfort you feel, stop the exercise immediately and seek out your doctor or physical therapist. To reap the maximum benefits, you should aim to stretch for at least 60 second every day.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
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 the Pritikin Longevity Center + Spa in Miami says that including hip-opening exercises into your stretching routine will improve your posture and increase spinal mobility.
One of the most common back stretch routines is the cat-cow which increases flexibility and mobility in the spine, while also targeting the joints and muscles in the shoulders and hips. This exercise is suitable for the majority of people. It can be performed while sitting. However, it’s important to maintain the stretches in the range of a comfortable level.
Lie on your back with your knees bent. Place the bottom foot of each leg on the floor to provide support. Slowly move your right leg up to meet the outside of your left knee while lowering your head towards the floor.
The importance of stretching the outer thighs
If your hips or lower back are tight, you’ll also need to stretch your outer thighs. The muscles of the outer thigh, known as abductors, assist you in moving your legs to the side while stabilizing your pelvis. Place your fingers in a row behind your knee while lying on your back. The leg should be lifted towards your upper body and you will feel a slight stretch in the back of your leg. Hold for 30-60 seconds, then repeat the exercise with the second leg.
This workout is gentle, and it is able to reach the front upper thigh. It is possible to initially feel uncomfortable but don’t do more than you feel comfortable with. Stop exercising immediately if you feel a sharp pain or tingling. See your doctor.
This video will aid you in completing your stretching exercises even if are short on time. Cassy Ho makes this workout fun with her zany personality and catchy music.
The arms, the triceps and the lower back
Stretching your back muscles is as important as stretching your arms to reach for your wallet, or to clasp your bra. Experts warn against over-stretching or stretching the same muscle group too frequently. This could cause damage to the delicate muscles. Additionally, bouncing while doing stretching can cause injury to the muscles involved, so you should be sure to move slowly and smoothly as suggested by Litzy.
To stretch your triceps muscles, bend one arm above your head and then move your fingers towards your shoulder blades. Then grasp the back of that elbow with the other hand. Hold this position until your shoulders and chest feel a gentle stretch. Repeat the stretch on the opposite side. This stretch can help improve circulation in your wrists and forearms. It can also assist improve your posture. The deltoid muscle is a triangular one at the upper part of your shoulders. this stretch can help to loosen it and relieve some lower back pain as well.