A gentle stretching routine can be an effective way to relieve back pain, provided you’re in a pain-free range. When your body is accustomed to the new exercise it will temporarily increase the pain. However it will subside quickly.

Nurturing Your Back: Key Stretching to Relieve Tension and Improve Mobility

Start on all fours with your hands placed shoulder-width apart. Your hips should be pushed forward as you stretch backward, bending your lower back (cat stretch).

Stretching the muscles of the lower back can ease back pain and help prevent injuries from recurring. It can also improve your posture, which is vital for your overall health and to prevent a dowager’s hump.

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

If you are flection-sensitive, which means that leaning forward can cause pain, start this stretch with a small, comfortable arc and increase it as your back gets stronger. Also, ensure that you always do these stretches on a clean and hard surface. If you experience any discomfort then stop the exercise and consult your doctor or physical therapist. To reap the maximum benefits, you should try to stretch for at least 60 seconds every day.

Essential Stretches for the hips, that help the lower back

Many people suffering from back pain also have tight hips, and the positive side is that stretching to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity + Spa in Miami says that adding hip-opening exercise to your stretching routine can improve your posture and increase the flexibility of your spine.

The cat-cow is one of the most well-known back stretching exercises. It increases flexibility and mobility, while targeting muscles in the shoulders, hips and spine. This exercise is suitable for all people. It can be done while sitting. But, it’s crucial to keep the stretches within an appropriate range of movement.

Relax on your back with both legs bent. Place the bottom of each leg on a flat surface to provide support. Slowly shift your left leg towards the outside of the right knee while lowering your head.

Embracing Balance: The Role of Outer Thigh Stretching and how they’re connected the lower back

If your lower back or hips are tight, you’ll also need to stretch your outer thighs. The muscles on the outside of your thigh, which are known as abductors allow you to move your legs to the side while stabilizing 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 in the back of the leg. Keep it for 30 to 60 seconds, then repeat on the opposite leg.

This is a gentle exercise and it reaches the front of your upper thigh. You may feel uncomfortable at first but don’t do more than you feel comfortable with. If you experience a sharp pain or tingling, end the exercise immediately and talk to your doctor.

This video will allow you to squeeze in your stretching routine even if you are running out of time. Cassy Ho makes this workout enjoyable thanks to her unique personality and captivating music.

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

You might stretch your arms when reaching to place your wallet in your pocket or tie up your bra but you can also stretch the muscles that hold your back upright. Experts recommend not over-stretching or stretching the same muscle groups too frequently, as doing so can cause damage to these delicate muscles. Litzy says that bouncing while stretching can cause injuries to these muscles.

To stretch your triceps muscles, bend one arm above your head and then move your fingers towards your shoulder blades and 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 opposite side. This stretch will improve circulation in the wrists and forearms. This stretch can also improve your posture. The deltoid muscle is a triangular muscle located on top of your shoulders. this stretch can help to loosen it up and relieve some lower back pain, as well.