A gentle stretching routine can be effective in relieving back pain, if you’re within your range of motion that is pain-free. New exercise may sometimes increase discomfort temporarily as your body gets used to the exercise, but the pain should subside quickly.

Stretches for Lower Back

Start on all fours, placing your hands shoulder-width apart. Bring your hips forward as you stretch backwards, arching your lower back (cat stretch).

Stretching the muscles of the lower back will aid in relieving back pain and prevent further injury. It can also improve your posture, which is essential for overall health as well as to stop a dowager’s hip.

Lift one leg towards your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis which can ease lower back pain and tightness in the buttocks.

If you’re flection sensitized, meaning leaning forward creates pain, try starting this stretch with only a small comfortable arc of movement and increasing it as your back becomes stronger. Also, be sure to always do these stretches on a clean and hard surface. If you feel discomfort you should stop your exercise and consult a doctor or physical therapist. In general, you should aim to do at least 60 seconds of stretching every day to reap the maximum benefits.

Mobilizing the Hips for Lower Back Health: Essential Stretches

Many people with back pain also have tight hips, and the good news is that stretches to stretch the hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity and Spa in Miami she suggests including hip-opening exercises into your stretching routine will improve your posture and increase spinal mobility.

One of the most commonly used back stretching exercises is the cat-cow which gently increases flexibility and mobility in the spine while targeting the joints and muscles in the shoulders and hips. This exercise is suitable for most people. It can be performed while sitting. However, it’s important to keep the stretch in an acceptable range.

Place your body 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 forward to be in contact with the outside of your left knee, while lowering your body towards the floor.

Outer Thigh Stretching: Understanding its Importance for Overall Flexibility

Stretch your outer thighs when your hips or lower spine are tight. The muscles of the outer thigh are referred to as the abductors. they aid in moving your legs out to the side and support the pelvis. Attach your fingers to the knee while lying on your back. Bring the leg up towards your upper body and you will feel a soft stretch in the back of the leg. Hold for 30 to 60 seconds before repeating the exercise with the other leg.

The exercise is easy, and it reaches the upper thigh in front. You may be uncomfortable at first however, do not overdo it beyond what you’re comfortable with. Stop exercising immediately if you notice a sharp pain or tingling. Consult your physician.

This video will allow you to squeeze in your stretches even if you are running out of time. Cassy Ho makes this workout fun with her zany personality and fun music.

Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles

You probably stretch your arms when you reach to place your wallet in your pocket or to tie your bra but you also stretch the muscles that keep your back upright. Experts recommend against over-stretching and stretching the same muscle groups too often as it could cause injury to these delicate muscles. In addition, bouncing during stretching can cause injury to these muscles, which is why you should be sure to move slowly and with ease, says Litzy.

To stretch your triceps and biceps, bend one arm over 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 chest and shoulders feel a slight stretch. Repeat the stretch on the opposite side. This stretch can help improve circulation in your wrists and forearms. This stretch can also improve your posture. This stretch can help loosen up the deltoid muscle, a triangular shoulder muscle. It may also relieve lower back pain.