A gentle stretching routine can be an effective way to relieve back pain, if you’re in a pain-free range. New exercise may sometimes increase pain temporarily as your body adapts to the exercise, but the pain should ease quickly.
Stretching for Back Health: Essential Exercises for Flexibility
Start on all fours with your hands shoulder width apart. As you incline your lower back, push your hips forward and extend backward.
Stretching the muscles in the lower back will aid in relieving back pain and prevent further injury. It can also improve posture, which is vital to overall health and prevent a dowager’s hump.
Take one leg and lift it to your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis muscles which can ease lower back pain and tightness in the area of the buttocks.
If you’re flection sensitized, meaning leaning forward creates pain, try starting the stretch with an easy arc of motion, and gradually increasing the size as your back gets stronger. Always practice these stretches on an area that is clean and solid. If you experience any discomfort then stop exercising and speak to a doctor or physical therapist. Ideally, aim for at least 60 seconds of stretching every day to reap the maximum benefits.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Many people with back discomfort also have tight hips, and the good news is that stretches to stretch the hips can help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity + Spa in Miami says that including hip-opening exercises into your stretching routine can improve your posture and increase spinal mobility.
The cat-cow is one the most popular back stretches. It improves flexibility and mobility while targeting muscles in the hips, shoulders and spine. This exercise is safe for most people and can be performed in a sitting position, but be sure to keep the stretching within the range of comfort.
Sit on your back with both legs bent. Place the lower part of each leg on a flat surface for support. Slowly move your right leg up to be in contact with 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
Stretch your thighs outwards in case your hips or lower spine are tight. The muscles on the outside of your thigh, also known as abductors allow you to move your legs to the side while stabilizing your pelvis. Interlace your fingers behind the knee while lying on your back. The leg should be lifted towards your upper body and you will feel a gentle stretch at the back of your leg. For 30-60 seconds, then repeat the exercise with the second leg.
This workout is gentle, and it is able to reach the front of your upper thigh. It can be uncomfortable at the beginning, but don’t push yourself beyond what is comfortable. If you experience sharp discomfort or tingling, stop the exercise immediately and speak with your doctor.
This video will allow you to squeeze in your stretching exercises even if have a short time. Cassy’s catchy music and quirky personality make this workout a blast to follow.
Strengthening and Flexibility: Targeting the Arms, Triceps, and Lower Back
Stretching your back muscles is as important as stretching your arms to reach for your wallet or to tie your bra. Experts warn against over-stretching or stretching the same muscle group over and over again. This can damage the delicate muscles. Litzy suggests that bouncing while stretching can cause injuries to these muscles.
To stretch your triceps bend one arm above your head, pointing your fingertips toward your shoulder blades. Grab the back of the elbow with the opposite hand. Hold this position until you feel a stretch of your shoulders and chest. Repeat the same position on the opposite side of your body. This stretch can improve circulation in your forearms and wrists. This stretch can also improve your posture. The deltoid muscle is a triangular muscle at the upper part of your shoulders. this stretch will help loosen it, which may relieve some lower back pain too.