If you stay within your comfort zone, a gentle stretching routine could be a viable method to relieve back discomfort. A new exercise routine can cause discomfort for a short time as your body adapts to the movement, but the pain should ease quickly.
Stretches for Lower Back
Start on all fours, with your hands shoulder-width apart. Push your hips forward as you extend backwards, arching your lower back (cat stretch).
Stretching the muscles of the lower back can ease back pain and avoid re-injury. It can also improve your posture, which is essential for your overall health and also to keep a dowager’s hump from occurring.
Lift one leg towards your chest while lying flat on the ground. Repeat until you feel at ease. This stretch targets the piriformis which can help ease lower back pain and tightness in the buttocks.
If you are flection-sensitive, which means that leaning forward can cause discomfort, start this stretch with a short comfortable arc, then increase it as your back becomes stronger. Be sure to always do these stretches on a clean and hard surface. If you experience any discomfort then stop the exercise and consult a physical therapist or doctor. To reap the greatest benefits, you should try to stretch for at least 60 second every day.
Essential Stretches for the hips, that help the lower back
Stretching the hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center + Spa in Miami She suggests that adding hip-opening exercises to your stretching routine will improve your posture and improve spinal mobility.
One of the most well-known back stretch 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 all people. It can be done while sitting. It is important to keep the stretches within a comfortable range.
Lay on your back, with your knees bent. Place the bottom of each leg on the floor to provide support. Slowly move your right leg forward until it comes to reach the outside of your left knee while lowering your head to the floor.
How the outer thighs are connected to the lower back
Extend your thighs to the outside in case your hips or lower spine are tight. The muscles on the outside of your thigh, which are known as abductors help you move your legs to the side while balancing the pelvis. Sitting on your back, you can interlace your fingers behind your knees and raise the leg toward your upper body until you feel a slight stretch at the back of your leg. Keep it for 30-60 seconds, then repeat with the other leg.
This is a gentle exercise that targets the front of the upper thigh. It may feel uncomfortable in the beginning, but don’t push yourself beyond what is comfortable for you. If you experience a sharp discomfort or tingling, stop the exercise immediately and consult with your doctor.
If you’re struggling to find time to do your stretches in a timely manner, this video provides an easy routine that can be completed in under a minute. Cassy Ho’s catchy songs and quirky personality make this workout a blast to follow along with.
Strengthening and Flexibility: Targeting the Arms, Triceps, and Lower Back
You likely stretch your arms while reaching to put your wallet into your pocket or to tie your bra, but you can also stretch the muscles that help hold your back straight. Experts warn against over-stretching and stretching the same muscle group too frequently. This can cause damage to these delicate muscles. Litzy states that bouncing when stretching can cause injury to these muscles.
To stretch your triceps, bend one arm over your head and then move your fingers towards your shoulder blades. Then hold the back of that elbow with the other hand. Hold this position until you feel a slight stretch across your chest and shoulders. Repeat the stretch on the other side. This stretch can help improve circulation in your forearms and wrists. It also helps with your posture. The deltoid muscle is a triangular muscle on the upper part of your shoulders. this stretch can help to loosen it up, which may relieve some lower back pain as well.