A gentle stretching routine can be an an effective way to relieve back pain, provided you’re working within your range of motion that is pain-free. A new exercise routine can cause the pain temporarily while your body adapts to the new movement, however the pain should ease quickly.
Enhancing Flexibility and Reducing Tension: Stretching Exercises for the Back
Start on all fours, placing your hands wide apart. As you incline your lower back then push your hips forward and extend your backward.
Stretching the muscles of the lower back will aid in relieving back pain and help prevent further injury. It can also improve posture, which is crucial to overall health and prevent a dowager’s hump.
Bring one leg up to your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis muscles that can alleviate lower back pain and tightness in the area of the buttocks.
If you are flection-sensitive, which means that leaning forward causes discomfort, start the stretch by doing a small gentle arc. You can increase the amount as your back gets stronger. Also, ensure that you always do these exercises on a clean and hard surface. If you feel any discomfort then stop exercising and consult with a doctor or physical therapist. Ideally, aim for at minimum 60 seconds of stretching per day to reap the greatest benefits.
Stretching the hips Stretches the lower back
The hips are stretched to loosen the lower spine. Jamie Costello M.S.C., fitness director at Pritikin Longevity Centre + Spa in Miami She suggests that adding hip-opening exercise to your stretching routine can improve your posture and increase the mobility of your spine.
The cat-cow is one the most well-known back stretching exercises. It improves flexibility and mobility while focusing on the muscles in the hips, shoulders and spine. This exercise is suitable for a majority of people. It can be performed while sitting. It is important to keep the stretches within an acceptable range.
Lie on your back with both knees bent. Place the bottom of each leg on the floor to provide support. Slowly move your left foot to the outside of your right knee while lowering your head.
Outer Thigh Stretching: Understanding its connection to the lower back
Stretch your outer thighs in case your hips or lower spine are tight. The muscles in your outer thigh, called abductors, aid in moving your legs to the side while balancing the pelvis. While lying on your back, connect your fingers behind your knees and lift the leg toward your upper body until you feel a gentle stretch in the back of that leg. For 30-60 seconds, then repeat with the other leg.
This exercise is gentle and will stretch the front of your upper thigh. It is possible to feel uncomfortable at first but do not do more than you’re comfortable with. If you feel a sharp pain or tingling, end the exercise immediately and consult your doctor.
If you have trouble finding time to exercise and exercises, this video will help you do an easy routine that can be completed within a mere minute. Cassy Ho makes this workout enjoyable with her witty personality and catchy music.
Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back
You probably extend your arms as you reach to put your wallet into your pocket or tie up your bra however, you can also stretch the muscles that keep your back upright. Experts advise avoiding over-stretching and stretching the same muscle groups too frequently because it can cause injury to these delicate muscles. Additionally, bouncing while doing stretching can hurt the muscles involved, so you should try to move slowly and with ease, says Litzy.
To stretch your triceps muscles, 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 your chest and shoulders feel a slight stretch. Repeat the exercise on the opposite side of your body. This stretch can increase circulation in your wrists as well as forearms. It can also help you improve your posture. This stretch can help loosen up the deltoid muscle, a triangular shoulder muscle. It can also relieve lower back pain.