If you remain within your comfortable zone A gentle stretching routine may be a great way to ease back pain. As your body gets used to a new exercise routine, it may temporarily increase pain. However the pain should diminish quickly.

Stretches for Lower Back Health: Essential Exercises for Flexibility

Start on all fours, placing your hands shoulder-width apart. As you arch your lower back, push your hips forward and extend backward.

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

Bring one leg up to your chest while lying flat on the ground. Repeat until you are comfortable. This stretch targets the piriformis muscle, which can help ease lower back pain and tightness in the buttocks region.

If you’re flection sensitive, which means that leaning forward can cause discomfort, start this stretch with a small gentle arc. You can increase it as your back becomes stronger. Always practice these stretches in a clean, solid surface. If you experience any discomfort it is best to stop the exercise and seek out your doctor or physical therapist. To reap the maximum benefits, you should try to stretch for at least 60 seconds per day.

Opening Up the Hips: Effective Stretching for Lower Back Support

Many people with back discomfort also have tight hips. The positive side is that stretching to stretch the hips aid in loosening the lower back. Include hip-opening exercises in your stretching routine can improve your posture as well as increase flexibility in the spine, says Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Center + Spa in Miami.

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

Lie on your back with both knees bent. Rest the bottom foot of each leg on the floor for support. Slowly move your left foot to the outside of your right knee while lowering your head.

Outer Thigh Stretching: Understanding its Importance for Overall Flexibility

If your lower back or hips are tight, you’ll need to stretch out your outer thighs. The muscles in the outer thigh, which are known as abductors assist you in moving your legs to the side while balancing 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 gentle stretch in the back of your leg. Keep it for 30-60 seconds, then repeat the exercise with the second leg.

This is a gentle exercise and it reaches the upper part of the thigh that is in front. It is possible to initially feel uncomfortable however, do not do more than you’re comfortable with. If you feel burning or tingling sensation, stop the exercise immediately and consult your doctor.

This video will help you squeeze in your stretching routine even if you are running out of time. Cassy’s catchy music and witty personality make this workout enjoyable to follow along with.

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 to clasp your bra. Experts recommend not over-stretching or stretching the same muscle groups over and over again since it could cause injury to the delicate muscles. Litzy suggests that bouncing while stretching can also cause injury to these muscles.

To stretch your triceps muscles, bend one arm over your head, bringing your fingertips towards your shoulder blades and hold the back of that elbow with the other hand. Hold this position until you shoulders and chest feel a slight stretch. Repeat the stretch on the opposite side. This stretch can help improve circulation in your forearms and wrists. It also helps improve your posture. The deltoid muscle is a triangular one located on upper part of your shoulders. this stretch can help to loosen it which can ease some lower back pain, too.