A gentle stretching routine can be an effective way to relieve back pain, if you’re within your pain-free range. The new exercise can increase the pain temporarily while your body adapts to the movements, but the pain should diminish quickly.

Stretching for Back

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

Stretching the muscles of the lower back can relieve back pain and prevent injury recurrence. It can also improve your posture, which is crucial for your overall health and to stop a dowager’s hip.

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, which can ease lower back pain and tightness in the buttocks.

If you’re flection-sensitive which means that leaning forward causes discomfort, begin the stretch with a small gentle arc. You can increase it as your back becomes stronger. Also, make sure you always practice these stretch on a clean and hard surface. If you feel discomfort then stop exercising and speak to a doctor or physical therapist. To reap the greatest benefits, you should aim to stretch for at least 60 second per day.

Mobilizing the Hips for Lower Back Health: Essential Stretches

Stretching your hips can help loosen the lower spine. Adding hip-opening exercises to your stretching routine can improve your posture and improve mobility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Centre + Spa in Miami.

One of the most commonly used back stretches is the cat-cow, which increases flexibility and mobility in the spine, while focusing on the joints and muscles in the hips and shoulders. This exercise is safe for most people and can be done in a sitting position, but be sure that you keep the stretches within the comfort zone.

Place your body on your back with both legs bent. Rest the lower part of each leg on a flat surface for support. Slowly move your left leg to the outside of the right knee while lowering your head.

How the outer thighs are connected to the lower back

Stretch your thighs outwards if your hips or lower spine are tight. The muscles of the outer thigh are known as abductors and they help move your legs out to the side and stabilize the pelvis. Lying on your back, place your fingers behind your knee and raise the leg toward your upper body until you feel a soft stretch at the back of your leg. Hold for 30-60 seconds, then repeat with the opposite leg.

This exercise is gentle, and it reaches the front upper thigh. You may be uncomfortable at first, but do not push yourself beyond what you’re comfortable with. If you experience sharp pain or tingling, stop the exercise immediately and talk to your doctor.

If you have trouble finding time to exercise, this video has a quick routine that runs under a minute. Cassy Ho makes this workout fun with her quirky personality and catchy music.

The arms, the triceps and the lower back

Stretching your back muscles is as important as stretching your arms to reach for your wallet or to tie your bra. Experts recommend not over-stretching or stretching the same muscle groups too frequently because it can cause damage to these delicate muscles. In addition, bouncing during stretching can hurt these muscles, which is why you should move slowly and smoothly as suggested by Litzy.

To stretch your triceps muscles, lift one arm above your head, pointing your fingers toward your shoulder blades. Take the back of your elbow with the other hand. Maintain this position until your chest and shoulders are feeling a stretch. Repeat on the other side of your body. This stretch will improve circulation in your wrists and forearms. This stretch can also improve your posture. This stretch can help loosen up the deltoid, which is a triangular shoulder muscle. It can also ease lower back pain.