A gentle stretching routine is an an effective way to relieve back pain, as long as you’re within your range of motion that is pain-free. The new exercise you are doing may cause discomfort temporarily as your body adapts to the movements, but the pain should diminish quickly.

Stretching for Back Health: Essential Exercises for Flexibility

Start on all fours with your hands shoulder-width apart. As you arch your lower back and push your hips up, you should pull your hips back and then stretch backward.

Stretching the muscles of the lower back will help relieve back pain, and prevent further injury. It can also improve your posture, which is crucial for overall health as well as to prevent a dowager’s hump.

Lift one leg to your chest while lying flat on the ground. Repeat until you feel at ease. This stretch targets the piriformis 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 small comfortable arc, then increase the amount as your back becomes stronger. Also, be sure to always do these stretches on a clean and hard surface. If you feel discomfort then stop exercising and seek advice from a physician or physical therapist. In general, you should aim to do at minimum 60 seconds of stretching every day to reap the greatest benefits.

Stretching the hips can help the lower back

Stretching the hips helps loosen the lower spine. Adding hip-opening exercises to your stretching routine can improve your posture as well as increase flexibility in the spine, claims Jamie Costello M.S.C, the fitness director at Pritikin’s Longevity Centre + Spa in Miami.

One of the most well-known back stretches is the cat-cow, which helps to increase flexibility and mobility in the spine, while also targeting the joints and muscles in the hips and shoulders. This exercise is safe for a majority of people and can be performed in a sitting position, but be sure to 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 for support. Slowly move your right leg forward to meet the outside of your left knee while lowering your body towards the floor.

Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches

Extend your thighs to the outside when your hips or lower spine are tight. The muscles in the outer thigh, which are known as abductors help you move your legs to the side while balancing the pelvis. Interlace your fingers behind the knee while lying on your back. Lift the leg towards your upper body and you will feel a slight stretch at the back of the leg. Keep it for 30 to 60 seconds before repeating the exercise on the opposite leg.

This is a gentle exercise and it will reach the front upper thigh. It is possible to be uncomfortable at first but do not do more than you’re comfortable with. If you feel a sharp burning or tingling sensation, stop the exercise immediately and speak with your doctor.

This video will allow you to squeeze in your stretching routine even if you have a short time. Cassy Ho’s catchy songs and quirky personality make this workout enjoyable to follow.

The arms, the triceps and the lower back

Stretching your back muscles is just as important as stretching your arms to reach for your wallet or clasp your bra. Experts advise against over-stretching or stretching the same muscle group over and over again. This can cause damage to the delicate muscles. Litzy states that bouncing when stretching can cause injuries to these muscles.

To stretch your triceps muscles, lift one arm over your head, and then point your fingers toward your shoulder blades. Hold the back of your elbow with the other hand. Keep this posture until you feel a stretch of your chest and shoulders. Repeat the stretch on the opposite side. This stretch can help improve circulation in your wrists as well as forearms. It can also aid you with your posture. This stretch can help loosen the deltoid or triangular shoulder muscle. It can also help relieve lower back pain.