A gentle stretching routine can be an effective in relieving back pain, if you’re within your pain-free range. The new exercise can increase the pain temporarily while your body gets used to the new movement, however the pain should diminish quickly.

Stretches for Upper Back Health: Essential Exercises for Flexibility

Start on all fours with your hands shoulder width apart. As you arch your lower back, push your hips forward and then stretch backward.

Stretching the muscles in the lower back can help relieve back pain, and help prevent further injury. It can also improve posture, which is essential to overall health and prevent dowager’s hump.

Bring one leg up to your chest while lying flat on the ground. Repeat until you are comfortable. This stretch targets the piriformis muscles 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, try starting this stretch with only an arc that is comfortable for you to do motion, and gradually increasing the size as your back gets stronger. Also, be sure to always practice these stretches on a clean and hard surface. If you experience any discomfort you feel, stop the exercise immediately and seek out an expert or a physical therapist. Ideally, you should aim for at minimum 60 seconds of stretching each day to reap the greatest benefits.

Opening Up the Hips: Effective Stretching for Lower Back Support

Many people with back discomfort also have tight hips, and the positive side is that stretching to stretch the hips help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre and Spa in Miami says that adding hip-opening exercise to your stretching routine can improve your posture and improve the mobility of your spine.

The cat-cow exercise is among the most popular back stretches. It increases flexibility and mobility, while targeting muscles in the shoulders, hips and the spine. This exercise is safe for the majority of people and can be performed while sitting, but make sure you keep the stretches within an acceptable range.

Place your body 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 to reach the outside of your left knee, while lowering your head towards the floor.

Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches

If your hips or lower back are tight, you’ll also 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 the pelvis. Connect your fingers behind the knee while lying on your back. Bring the leg up towards your upper body and you will feel a slight stretch in the back of the leg. Keep it for 30 to 60 seconds before repeating the exercise on the other leg.

This exercise is gentle and targets the front of the upper thigh. It can be uncomfortable at the beginning but don’t go past what feels comfortable. If you feel burning or tingling sensation, stop the exercise immediately and speak with your doctor.

If you’re having trouble finding the time to do your stretching in a timely manner, this video provides an easy routine that can be completed in under a minute. Cassy Ho makes this workout fun with her quirky personality and fun music.

Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back

You may 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 keep your back straight. Experts advise against over-stretching or stretching the same muscle group too often. This could damage these delicate muscles. Additionally, bouncing around during stretching can hurt these muscles, which is why you should be sure to move slowly and comfortably according to Litzy.

To stretch your triceps, raise one arm above your head, pointing your fingers toward your shoulder blades. Take the back of your elbow with the other hand. Hold this position until your chest and shoulders are feeling a stretch. Repeat the stretch on the opposite side. This stretch can help improve circulation between your wrists and forearms. It can also aid you improve your posture. This stretch can help loosen up the deltoid muscle, a triangular shoulder muscle. It can also relieve lower back pain.