A gentle stretching routine is an an effective way to relieve back pain, if you are working within your pain-free range. As your body adjusts to the new workout it will temporarily increase pain. However it should ease quickly.
Stretches for Back Health: Essential Exercises for Flexibility
Start on all fours with your hands spread shoulder-width apart. As you bend your lower back move your hips forward and extend backward.
Stretching the muscles of the lower back can aid in relieving back pain and prevent further injury. It can also improve posture, which is important to overall health and prevent dowager’s hump.
Place your feet flat on the floor with your knees bent and feet flat. Then, you can lift one of your legs up to your chest until you feel a comfortable stretch. This stretch targets the piriformis muscles which can ease lower back pain and tightness in the area of the buttocks.
If you are flection-sensitive, which means that leaning forward can cause discomfort, start the stretch by doing a small, comfortable arc and increase it as your back becomes stronger. Always practice these stretches on a clean, hard surface. If you experience any discomfort you feel, stop the exercise immediately and consult an expert or a physical therapist. The ideal is to aim for at minimum 60 seconds of stretching each day to reap the greatest benefits.
Mobilizing the Hips for Lower Back Health: Essential Stretches
Many people with back pain also have tight hips, and the good news is that stretching to stretch the hips help to loosen the lower back. By adding hip-opening exercises to your stretching routine can improve your posture and improve flexibility in the spine, according to Jamie Costello M.S.C, the fitness director at Pritikin Longevity Spa and Longevity Center in Miami.
One of the most commonly used back stretches is the cat-cow, which helps to increase flexibility and mobility in the spine while focusing the joints and muscles in the hips and shoulders. This exercise is safe for most people and can be performed while sitting, however, make sure you keep the stretches within the range of comfort.
Sit on your back with both legs bent. Rest the bottom of each leg on a flat surface to provide support. Slowly move your right leg forward to meet the outside of your left knee while lowering your head to the floor.
How the outer thighs are connected to the lower back
If your lower back or hips are tight, you’ll also need to stretch your outer thighs. The muscles of the outer thigh are referred to as the abductors. they aid in moving your legs to the side and help stabilize the pelvis. As you lie on your back, place your fingers behind your knee and raise the leg toward your upper body until you feel a soft stretch in the back of that leg. Keep it for 30 to 60 seconds and repeat on the other leg.
This is a gentle exercise and it is able to reach the front of your upper thigh. It may feel uncomfortable in the beginning but don’t push yourself past what feels comfortable. If you feel a sharp pain or tingling, stop the exercise immediately and speak with your doctor.
This video will aid you in completing your stretches even if you are running out of time. Cassy Ho makes this workout enjoyable thanks to her unique personality and fun music.
Core Stability and Arm Strength: Incorporating Triceps and Lower Back Stretches
You likely stretch your arms when reaching to place your wallet in your pocket or to tie your bra, but you can also stretch the muscles that to keep your back upright. Experts recommend not over-stretching or stretching the same muscle groups over and over again because it can cause harm to these delicate muscles. Additionally, bouncing while doing stretching can cause injury to these muscles, so it is important to be gentle and steady, says Litzy.
To stretch your triceps, bend one arm over your head, and then point your fingertips toward your shoulder blades. Take the back of the elbow using the opposite hand. Maintain this position until your chest and shoulders feel a slight stretch. Repeat on the other side of your body. This stretch will improve circulation in your wrists as well as forearms. This stretch can also improve your posture. The deltoid muscle is a triangular one on the upper part of your shoulders. this stretch will help loosen it which can ease some lower back pain, as well.