If you remain within your comfort zone, a gentle stretching routine can be a great way to ease back pain. The new exercise you are doing may cause the pain temporarily while your body adapts to the movements, but the pain should ease quickly.
Stretching for Back
Start on all fours, with your hands shoulder width apart. Keep your hips moving forward while you stretch backwards, while arching your lower back (cat stretch).
Stretching the muscles of the lower back can relieve back pain and help prevent injuries from recurring. It can also improve your posture, which is crucial for your overall health and to avoid a dowager’s hump.
Take one leg and lift it to your chest while lying flat on the ground. Repeat until you feel at ease. This stretch targets the piriformis muscle that can reduce lower back pain as well as tightness in the buttocks area.
If you’re flection sensitive, which means that leaning forward can cause pain, start the stretch with a small comfortable arc and then increase the amount as your back gets stronger. Always practice these stretches in a clean, hard surface. If you feel discomfort take a break and consult with a doctor or physical therapist. The ideal is to aim for at minimum 60 seconds of stretching every day to get the most benefits.
Opening Up the Hips: Effective Stretching for Lower Back Support
The hips are stretched to loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity Centre and Spa in Miami She suggests that including hip-opening exercises into your stretching routine will improve your posture and increase the flexibility of your spine.
The cat-cow is among the most popular back stretches. It increases flexibility and mobility while targeting the muscles in the hips, shoulders and the spine. This exercise is suitable for the majority of people. It can be performed while sitting. It is important to keep the stretches in an acceptable range.
Relax on your back with both knees bent, resting the bottom foot of each leg on the floor for support. Slowly shift your left leg towards the outside of the right knee while lowering your head.
Unlocking the Benefits: The Significance of Stretching the Outer Thighs
If your hips or lower back are tight, you’ll also need to stretch your outer thighs. The muscles in the outer thigh, which are known as abductors allow you to move your legs to the side while balancing the pelvis. As you lie on your back, place your fingers behind your knees and lift the leg toward your upper body until you feel a gentle stretch on the back of that leg. Keep it for 30-60 seconds, then repeat with the other leg.
The exercise is gentle and extends to the front of the upper thigh. You may feel uncomfortable at first but don’t overdo it beyond what you are comfortable with. Stop exercising immediately if feel a tingling or sharp pain. Consult your physician.
If you’re having trouble finding time to do your stretches and exercises, this video will help you do a short routine that can be completed under a minute. Cassy Ho’s catchy tunes and quirky personality make this workout fun to follow.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
Stretching your back muscles is as important as stretching your arms to reach for your wallet, or to clasp your bra. Experts advise against over-stretching or stretching the same muscle group too often. This could damage these delicate muscles. Litzy suggests that bouncing while stretching can cause injury to these muscles.
To stretch your triceps, bend one arm above your head, pointing your fingers towards your shoulder blades. Then, grab the back of the elbow using the opposite hand. Keep this position until you feel a gentle stretch across your shoulders and chest. Repeat the stretch on the other side. This stretch can help improve circulation in your wrists and forearms. This stretch can also improve your posture. The deltoid muscles are triangular on the top of your shoulders and this stretch can help loosen it up and ease some lower back pain, too.