A gentle stretching routine can be an effective way to relieve back pain, as long as you are working within your range of motion that is pain-free. When your body is accustomed to the new routine it will temporarily increase the pain. However it should ease quickly.
Stretches for Lower Back
Start on all fours, placing your hands wide apart. Push your hips forward as you extend backwards, arching your lower back (cat stretch).
Stretching the muscles of the lower back will help relieve back pain, and help prevent further injury. It can also improve posture, which is crucial for overall health and also preventing dowager’s hump.
Place your feet flat on the floor with your knees bent and your feet flat. Then, you can lift one of your legs up to your chest until you feel comfortable stretching. This stretch targets the piriformis which can ease lower back pain and tightness in the buttocks.
If you’re flection-sensitive which means that leaning forward can cause discomfort, begin the stretch with a small comfortable arc and then increase the amount as your back gets stronger. Always practice these stretches on an area that is clean and hard. If you experience any discomfort it is best to stop the exercise and consult your doctor or physical therapist. In general, you should aim to do at minimum 60 seconds of stretching every day to reap the greatest benefits.
Stretching the hips Stretches the lower back
Stretching your hips can help loosen the lower spine. Adding hip-opening exercises to your stretching routine can improve your posture and increase mobility in the spine, says Jamie Costello M.S.C, the fitness director for Pritikin Longevity Center + Spa in Miami.
One of the most popular back stretching exercises is the cat-cow that gently increases flexibility and mobility in the spine while targeting the joints and muscles in the shoulders and hips. This exercise is suitable for the majority of people. It can be done while sitting. But, it’s crucial to keep the stretches in an acceptable range.
Lay on your back, with your knees bent. Place the lower foot of each leg on the floor for support. Slowly move your right leg up to meet the outside of your left knee, while lowering your head toward the floor.
Outer Thigh Stretching: Understanding its connection to the lower back
If your lower back or hips are tight, you’ll need to stretch your outer thighs. The muscles in the outer thigh, called abductors, assist you in moving your legs to the side while stabilizing your pelvis. Sitting on your back, you can interlace your fingers behind your knee and lift the leg toward your upper body until you feel a gentle stretch at the back of your leg. Keep it for 30-60 seconds, then repeat with the opposite leg.
This is a gentle exercise and it reaches the front of your upper thigh. It is possible to be uncomfortable at first however, do not go beyond what you’re comfortable with. If you feel a sharp pain or tingling, end the exercise immediately and talk to your doctor.
This video will allow you to squeeze in your stretches, even if have a short time. Cassy Ho’s catchy music and quirky personality make this workout fun to follow along with.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
You likely extend your arms as you reach to put your wallet in your pocket or tie up your bra but you can also stretch the muscles that help keep your back straight. Experts recommend not over-stretching or stretching the muscles in the same areas too often as it could cause damage to these delicate muscles. Litzy says that bouncing while stretching can also cause injury to these muscles.
To stretch your triceps, bend one arm over your head and then move your fingers towards your shoulder blades and grasp the back of your elbow with the other hand. Keep this position until your shoulders and chest feel a slight stretch. Repeat the stretch on the other side. This stretch can improve circulation between your wrists and forearms. This stretch can also improve your posture. The deltoid muscle is a triangular one at the top of your shoulders and this stretch will help loosen it which can ease some lower back pain as well.