If you stay within your comfortable zone and are comfortable, a gentle stretching routine may be a good way to ease back pain. As your body gets used to a new exercise routine it will temporarily increase the pain. However it will subside quickly.
Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Upper Back
Start on all fours and place your hands in a straight line, shoulder-width apart. Bring your hips forward as you move backward, bending your lower back (cat stretch).
Stretching the muscles of the lower back can help relieve back pain and prevent re-injury. It can also improve your posture, which is essential for overall health as well as to keep a dowager’s hump from occurring.
Lie flat on the floor with your knees bent and your feet flat. Then, lift one of your legs up to your chest until you feel comfortable stretching. This stretch targets the piriformis, which can help ease lower back pain and tightness in the buttocks.
If you’re flection sensitive meaning leaning forward creates pain, try starting the stretch with an easy arc of motion, and gradually increasing the size as your back becomes stronger. Always practice these stretches on an area that is clean and solid. If you feel discomfort, stop exercising and consult a doctor or physical therapist. Ideally, you should aim for at minimum 60 seconds of stretching each day to get the most benefits.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Many people with back discomfort also have tight hips. The positive side is that stretching to stretch the hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity + Spa in Miami, says that including hip-opening exercises into your stretching routine will improve your posture and increase the mobility of your spine.
One of the most commonly used back stretches is the cat-cow, which helps to increase flexibility and mobility in the spine while focusing the muscles and joints in the hips and shoulders. This exercise is safe for most people and can be performed while sitting, however, make sure that you keep the stretches within the comfort zone.
Sit on your back with both legs bent. Rest the bottom of each leg on a flat surface to provide support. Slowly move your left foot to the outside of the right knee while lowering your head.
Outer Thigh Stretching: Understanding its connection to the lower back
If your hips or lower back are tight, you’ll be looking to stretch your upper thighs. The muscles of the outer thigh, known as abductors, aid in moving your legs to the side while balancing the pelvis. Sitting on your back, place your fingers behind your knees and then lift your leg towards your upper body until you feel a soft stretch at the back of your leg. Hold for 30 to 60 seconds before repeating the exercise with the other leg.
This is a gentle exercise that targets the front of the upper thigh. You may feel uncomfortable at first but don’t go beyond what you are comfortable with. If you experience sharp pain or tingling, stop the exercise immediately and consult your doctor.
If you have trouble finding time to stretch and exercises, this video will help you do an easy routine that can be completed under a minute. Cassy Ho makes this workout fun with her zany personality and fun music.
Strengthening and Flexibility: Targeting the Arms, Triceps, and Lower Back
You may stretch your arms when reaching to place your wallet in your pocket or to tie your bra however, you can also stretch the muscles that keep your back upright. Experts advise avoiding over-stretching and stretching the muscles in the same areas too often since it could cause harm to these delicate muscles. Litzy says that bouncing while stretching can cause injuries to these muscles.
To stretch your triceps and biceps, bend one arm above your head and then move your fingers towards your shoulder blades. grasp the back of that elbow with the other hand. Maintain this position until your shoulders and chest feel a tense stretch. Repeat the exercise on the opposite side of your body. This stretch can improve circulation in the wrists and forearms. This stretch can also improve your posture. This stretch can help relax the deltoid or triangular shoulder muscle. It can also help relieve lower back pain.