A gentle stretching routine can be an an effective way to relieve back pain, as long as you’re within your range of motion that is pain-free. The new exercise you are doing may cause discomfort for a short time as your body adapts to the exercise, but the pain will ease rapidly.

Stretching for Lower Back

Start on all fours and place your hands in a straight line, shoulder-width apart. Your hips should be pushed forward as you extend backwards, arching your lower back (cat stretch).

Stretching the muscles in the lower back will help relieve back pain, and also prevent further injuries. It can also improve your posture, which is crucial for your overall health and also to avoid a dowager’s hump.

Lay flat on the floor with your knees bent and your feet flat. Lift one of your legs up to your chest until you feel a relaxed stretch. This stretch targets the piriformis, which can ease lower back pain or tightness in the buttocks.

If you’re flection sensitive which means leaning forward causes pain, try starting the stretch with a small comfortable arc of motion, and then increasing it as your back gets stronger. Always practice these stretches on a clean, hard surface. If you feel any discomfort, stop exercising and consult with a doctor or physical therapist. Ideally, aim for at least 60 seconds of stretching every day to see the most benefits.

Targeted Hip Stretches to Alleviate Lower Back Discomfort

The hips are stretched to loosen the lower spine. Include hip-opening exercises in your stretching routine can improve your posture and increase mobility in the spine, claims Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Centre + Spa in Miami.

The cat-cow is among the most popular back stretches. It improves 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 to keep the stretching within an acceptable range.

Sit on your back with both legs bent. Place the lower part of each leg on a flat surface to provide support. Slowly move your right leg to meet the outside of your left knee, while lowering your head toward the floor.

How the outer thighs are connected to the lower back

If your lower back or hips are tight, you’ll want to stretch your outer thighs. The muscles in the outer thigh, called abductors, help you move your legs to the side while stabilizing your pelvis. Connect your fingers behind the knee while lying on your back. The leg should be lifted towards your upper body and you will feel a slight stretch at the back of the leg. Keep it for 30 to 60 minutes and repeat the exercise with the other leg.

This is a gentle exercise that extends to the front of the upper thigh. It can be uncomfortable at the beginning but don’t go beyond what is comfortable for you. Stop exercising as soon as you feel a sharp pain or tingling. Consult your physician.

This video will assist you in getting in your stretches, even if are short on time. Cassy Ho’s catchy music and witty personality make this workout fun to follow.

Strength and Flexibility: Exercises and stretches for 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 advise against stretching the same muscle group too frequently. This can cause damage to these delicate muscles. Litzy says that bouncing while stretching can also cause injury to these muscles.

To stretch your triceps, bend one arm above your head with your fingertips towards your shoulder blades and grasp the back of that elbow with the other hand. Hold this position until you feel a stretch of your shoulders and chest. Repeat on the other side of your body. This stretch can help improve circulation in your wrists and forearms. This stretch can also improve your posture. This stretch will help to loosen the deltoid muscle, a triangular shoulder muscle. It can also relieve lower back pain.