A gentle stretching routine can be an effective way to relieve back pain, provided you’re within your range of motion that is pain-free. The new exercise can increase the pain temporarily while your body gets used to the exercise, but the pain will ease rapidly.
Gentle and Effective: Stretching Techniques for Promoting Back Health
Start on all fours with your hands shoulder-width apart. As you incline your lower back then push your hips forward and extend your backward.
Stretching the muscles in the lower back will help relieve back pain, and help prevent further injury. It can also improve posture, which is essential for overall health as well as preventing a dowager’s hump.
Place your feet flat on the floor with your knees bent, and feet flat. Then, lift one of your legs toward your chest until you feel a comfortable stretch. 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 causes pain, start this stretch with a small comfortable arc and then increase the amount as your back gets stronger. Also, ensure that you always do these exercises on a clean and hard surface. If you feel any discomfort then stop the exercise and consult with a physical therapist or physician. The ideal is to aim for at minimum 60 seconds of stretching each day to see the most benefits.
Essential Stretches for the hips, that help the lower back
Many people who suffer from back discomfort also have tight hips. The good news is that stretches to stretch the hips help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity + Spa in Miami she suggests adding hip-opening exercises to your stretching routine can improve your posture and improve the flexibility of your spine.
The cat-cow is one of the most well-known back stretching exercises. It improves flexibility and mobility while targeting muscles in the shoulders, hips and the spine. This exercise is suitable for most people. It can be performed while sitting. But, it’s crucial to keep the stretches within the range of a comfortable level.
Sit on your back with both legs bent. Place the lower part of each leg on a flat surface to provide support. Slowly move your right leg to meet the outside of your left knee, while lowering your head to the floor.
Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches
Stretch your thighs outwards to loosen your hips and lower spine are tight. The muscles of the thigh’s outer are referred to as the abductors. they help move your legs out to the side and support the pelvis. While lying on your back, you can interlace your fingers behind your knees and raise the leg toward your upper body until you feel a soft stretch in the back of the leg. You should hold it for 30-60 seconds, then repeat with the other leg.
This exercise is gentle and reaches the front of the upper thigh. It might feel uncomfortable in the beginning however, don’t push yourself beyond what is comfortable. Stop exercising immediately if notice a sharp pain or tingling. Consult your physician.
This video will help you squeeze in your stretching routine even if you have a short time. Cassy Ho makes this workout enjoyable thanks to her unique personality and fun music.
The arms, the triceps and the lower back
You probably extend your arms as you reach to put your wallet into your pocket or to tie your bra but you can also stretch the muscles that hold your back upright. Experts recommend not over-stretching or stretching the same muscle groups too often, as doing so can cause harm to these delicate muscles. Litzy says that bouncing around while stretching can cause injuries to these muscles.
To stretch your triceps, bend one arm above your head with your fingertips towards your shoulder blades. Then grasp the back of your elbow with the other hand. Hold this position until you shoulders and chest feel a gentle stretch. Repeat the stretch on the other side. This stretch can increase circulation in your wrists and forearms. This stretch can also improve your posture. The deltoid muscle is a triangular one on the top of your shoulders and this stretch will help loosen it which can ease some lower back pain too.