A gentle stretching routine is an an effective way to relieve back pain, as long as you are working within your pain-free range. As your body adjusts to the new workout it can temporarily increase pain. However the pain should diminish quickly.
Stretching for Back
Start on all fours, with your hands placed shoulder-width apart. Bring your hips forward as you move backward, bending your lower back (cat stretch).
Stretching the muscles in the lower back will alleviate back pain and prevent further injury. It can also improve your posture, which is vital for your overall health and also 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 comfortable. This stretch targets the piriformis muscle, which can ease lower back pain and tightness in the buttocks.
If you’re flection sensitive, meaning leaning forward creates pain, consider starting the stretch with a small comfortable arc of motion, and gradually increasing the size as your back gets stronger. Always practice these stretches on an area that is clean and solid. If you experience any discomfort you should stop your exercise and consult a doctor or physical therapist. The ideal is to aim for at least 60 seconds of stretching every day to get the most benefits.
Stretching the hips Stretches the lower back
Many people suffering from back discomfort also have tight hips, and the good news is that stretching to stretch the hips help loosen the lower back. Incorporating hip-opening exercises into your stretching routine can improve your posture and improve flexibility in the spine, says Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Spa and Longevity Center in Miami.
One of the most popular back stretch exercises is the cat-cow which increases flexibility and mobility in the spine, while also targeting the muscles and joints in the shoulders and hips. This exercise is suitable for most people. It can be done while sitting. But, it’s crucial to keep the stretches within an appropriate range of movement.
Lay on your back, with both knees bent. Rest the bottom of each leg on the floor for support. Slowly move your left leg towards the outside of the right knee while lowering your head.
Enhancing Flexibility and Stability: Exploring the Benefits of Outer Thigh Stretching
If your lower back or hips are tight, you’ll want to stretch your outer thighs. The muscles of the outer thigh are known as abductors and they aid in moving your legs out to the side and help stabilize the pelvis. Lying on your back, place your fingers behind your knee and lift the leg towards your upper body until you feel a slight stretch on the back of that leg. Hold for 30 to 60 seconds before repeating the exercise on the opposite leg.
This exercise is gentle and targets the front of the upper thigh. It may be uncomfortable at the beginning but don’t push yourself past what feels comfortable. Stop exercising immediately if you feel a tingling or sharp pain. Consult your doctor.
This video will assist you in getting in your stretches, even if are short on time. Cassy Ho makes this workout fun with her quirky personality and catchy music.
Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back
You might stretch your arms while reaching to put your wallet into the pocket of your bag or put on your bra, but you can also stretch the muscles that to keep your back upright. Experts recommend not over-stretching or stretching the same muscle groups too often as it could cause damage to the delicate muscles. In addition, bouncing during stretching can hurt the muscles involved, so you should move slowly and with ease, says Litzy.
To stretch your triceps and biceps, bend one arm over your head, bringing your fingertips towards your shoulder blades. Then grasp the back of that elbow with the other hand. Keep this position until you feel a gentle stretch across your chest and shoulders. Repeat on the other side of your body. This stretch will improve circulation in your wrists as well as forearms. It also helps with your posture. This stretch can help loosen up the deltoid, a triangular shoulder muscle. It can also relieve lower back pain.