A gentle stretching routine is an effective in relieving back pain, if you’re within your pain-free range. When your body is accustomed to the new workout it can temporarily increase pain. However it should ease quickly.
Nurturing Your Lower Back: Key Stretches to Relieve Tension and Improve Mobility
Start on all fours, putting your hands shoulder-width apart. As you bend your lower back then push your hips forward and extend your backward.
Stretching the muscles of the lower back can help relieve back pain, and help 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 to your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis which can help ease lower back pain and tightness in the buttocks.
If you’re flection sensitized, which means that leaning forward causes pain, consider starting this stretch with only a small comfortable arc of motion and making it larger as your back gets stronger. Always practice these stretches on an area that is clean and hard. If you feel discomfort you should stop your exercise and seek advice from a physician or physical therapist. To reap the most benefits, you should try to stretch for at least 60 second per day.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Many people who suffer from back discomfort also have tight hips, and the good news is that stretches to stretch the hips help loosen the lower back. Include hip-opening exercises in your stretching routine can improve your posture as well as increase flexibility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin’s Longevity Center + Spa in Miami.
The cat-cow is one the most well-known back stretching exercises. It increases flexibility and mobility while focusing on the muscles in the hips, shoulders and the spine. This exercise is safe for a majority of people and can be done at a desk, but make sure to keep the stretches within the range of comfort.
Relax on your back with both legs bent. Place the bottom of each leg on a flat surface for support. Slowly move your right leg up to meet the outside of your left knee, while lowering your head to the floor.
Embracing Balance: The Role of Outer Thigh Stretching and how they’re connected the lower back
Extend your thighs to the outside in case your hips or lower spine are tight. The muscles in the thigh’s outside are called the abductors and they assist in moving your legs out to the side and support the pelvis. As you lie on your back, connect your fingers behind your knees and lift the leg towards your upper body until you feel a slight stretch in the back of that leg. You should hold it for 30-60 minutes and repeat the exercise on the other leg.
This workout is gentle, and it reaches the front of your upper thigh. It is possible to initially feel uncomfortable but don’t push yourself beyond what you’re comfortable with. Stop exercising as soon as you notice a sharp pain or tingling. Talk to your doctor.
If you’re struggling to find time to exercise, this video has an easy routine that is completed in just under a minute. Cassy Ho makes this workout fun with her quirky personality and catchy music.
Balancing the Upper Body: Strengthening Arms, Triceps, and Lower Back Muscles
Stretching your back muscles is as important as stretching your arms to reach for your wallet or to tie your bra. Experts recommend against over-stretching and stretching the same muscle groups too frequently since it could cause harm to the delicate muscles. Litzy suggests that bouncing while stretching can cause injuries to these muscles.
To stretch your triceps bend one arm over your head, pointing your fingers towards your shoulder blades. Take the back of the elbow with the opposite hand. Keep this posture until you feel a slight stretch across your chest and shoulders. Repeat on the opposite side of your body. This stretch can help improve circulation between your wrists and forearms. It also helps improve your posture. The deltoid muscle is a triangular one at the top of your shoulders and this stretch can help to loosen it which can ease some lower back pain, too.