If you’re in your comfortable zone an easy stretching routine could be a viable method to alleviate back pain. A new exercise routine can cause discomfort for a short time as your body adjusts to the new movement, however the pain should ease quickly.
Stretching for Lower Back Health: Essential Exercises for Flexibility
Start on all fours, putting your hands at shoulder width apart. Keep your hips moving forward as you stretch backwards, arching your lower back (cat stretch).
Stretching the muscles of the lower back will alleviate back pain and also prevent further injuries. It can also improve your posture, which is crucial for your overall health and to stop a dowager’s hip.
Lie flat on the floor with your knees bent, and feet flat. Lift one of your legs to your chest until you feel a comfortable stretch. This stretch targets the piriformis which can help ease lower back pain and tightness in the buttocks.
If you’re flection sensitive which means that leaning forward causes pain, consider starting with the smallest, comfortable arc of movement and increasing it as your back gets stronger. Also, make sure you always do these stretches on a clean and hard surface. If you experience any discomfort you feel, stop the exercise immediately and consult with a physical therapist or physician. Ideally, aim for at least 60 seconds of stretching each day to see the most benefits.
Hip Stretches for Lower Back Relief: Unlocking the Benefits
Stretching your hips can help loosen the lower back. Incorporating hip-opening exercises into your stretching routine can improve your posture and improve flexibility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Center and Spa in Miami.
One of the most common back stretches is the cat-cow, which 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. It is important to keep the stretches in the range of a comfortable level.
Place your body on your back with both legs bent. Rest the lower part of each leg on a flat surface for support. Slowly shift your left leg to the outside of your right knee while lowering your head.
Outer Thigh Stretching: Understanding its connection to the lower back
Extend your thighs to the outside when your hips or lower spine are tight. The muscles of the outer thigh are called the abductors and they help move your legs to the side and help stabilize the pelvis. As you lie on your back, interlace your fingers behind your knee and lift the leg towards your upper body until you feel a soft stretch at the back of your leg. Keep it for 30-60 seconds, then repeat the exercise with the second leg.
This exercise is gentle, and it will reach the upper part of the thigh that is in front. It can be uncomfortable at the beginning but don’t push yourself past what feels comfortable. If you experience sharp pain or tingling, stop the exercise immediately and consult 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 captivating music.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
You probably stretch your arms while reaching to put your wallet into your pocket or tie up your bra however, you can also stretch the muscles that help hold your back straight. Experts advise against over-stretching or stretching the same muscle group repeatedly. This could cause damage to these delicate muscles. In addition, bouncing during stretching can cause injury to the muscles, so you should be sure to be gentle and steady as suggested by Litzy.
To stretch your triceps muscles, lift one arm in front of your head, pointing your fingers toward your shoulder blades. Then, grab the back of the elbow with the other hand. Keep this position until your shoulders and chest feel a tense stretch. Repeat the same position on the opposite side of your body. This stretch can improve circulation in your wrists and forearms. This stretch can also improve your posture. This stretch can help loosen up the deltoid, a triangular shoulder muscle. It can also help relieve lower back pain.