A gentle stretching routine is an effective in relieving back pain, as long as you’re within your pain-free range. New exercise may sometimes increase discomfort temporarily as your body gets used to the exercise, but the pain will ease rapidly.
Unlocking the Benefits: Effective Stretching for the Upper Back
Start on all fours, with your hands shoulder-width apart. As you bend your lower back then push your hips forward and extend backward.
Stretching the muscles of the lower back can help relieve back pain and avoid re-injury. It can also improve your posture, which is important for your overall health and also to avoid a dowager’s hump.
Bring one leg up to your chest while lying flat on the ground. Repeat until you feel at ease. This stretch targets the piriformis muscle which can reduce lower back pain as well as tightness in the area of the buttocks.
If you’re flection sensitive, which means that leaning forward causes pain, begin this stretch with a small gentle arc. You can increase the amount as your back gets stronger. Be sure to always do these exercises on a clean and hard surface. If you experience any discomfort it is best to stop the exercise and seek out an expert or a physical therapist. Ideally, you should aim for at least 60 seconds of stretching every day to reap the maximum benefits.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Stretching the hips helps loosen the lower spine. Adding hip-opening exercises to your stretching routine can improve your posture and improve mobility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center and Spa in Miami.
The cat-cow is one the most well-known back stretching exercises. It improves flexibility and mobility, while targeting muscles in the hips, shoulders and spine. This exercise is safe for most people and can be done while sitting, but make sure you keep the stretches within the comfort zone.
Sit on your back with both legs bent. Rest the lower part of each leg on a flat surface for support. Slowly move your left leg towards the outside of the right knee while lowering your head.
Outer Thigh Stretching: Understanding its connection to the lower back
Stretch your thighs on the outside when your hips or lower spine are tight. The muscles in your outer thigh, also known as abductors aid in moving your legs to the side while stabilizing your pelvis. While lying on your back, interlace your fingers behind your knees and then lift your leg towards your upper body until you feel a gentle stretch on the back of that leg. Keep it for 30 to 60 seconds before repeating the exercise on the other leg.
This exercise is easy and will stretch the front of your upper thigh. It can be uncomfortable at the beginning but don’t go beyond what is comfortable for you. Stop exercising immediately if you feel sharp pain or tingling. Talk to your doctor.
This video will allow you to squeeze in your stretching exercises even if are running out of time. Cassy Ho makes this workout fun with her zany personality and fun music.
The arms, the triceps and the lower back
You may stretch your arms while reaching to put your wallet in your pocket or to tie your bra but you also stretch the muscles that help hold your back upright. Experts recommend not over-stretching or stretching the same muscle groups too frequently as it could cause injury to these delicate muscles. In addition, bouncing during stretching could cause injuries to the muscles involved, so you should be sure to move slowly and with ease according to Litzy.
To stretch your triceps muscles, lift one arm above your head, and then point your fingers towards your shoulder blades. Then, grab the back of your elbow using the opposite hand. Hold this position until you feel a slight stretch across your chest and shoulders. Repeat the stretch on the other 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 upper portion of your shoulders. this stretch can help loosen it up, which may relieve some lower back pain as well.