If you’re in your comfort zone an easy stretching routine may be a great way to alleviate back pain. When your body is accustomed to a new exercise routine it could temporarily increase the pain. However it should ease quickly.
Unlocking the Benefits: Effective Stretches for the Upper Back
Start on all fours, with your hands spread shoulder-width apart. As you incline your lower back then push your hips forward and extend your backward.
Stretching the muscles of the lower back will help relieve back pain, and help prevent further injury. It can also improve your posture, which is essential for your overall health and also to stop a dowager’s hip.
Lie flat on the floor with your knees bent and feet flat. Lift one of your legs toward your chest until you feel a relaxed stretch. This stretch targets the piriformis muscle that can reduce lower back pain as well as tightness in the buttocks region.
If you are flection-sensitive, which means that leaning forward can cause discomfort, start the stretch with a small comfortable arc, then increase it as your back gets stronger. Always practice these stretches on a clean, hard surface. If you feel any discomfort it is best to stop the exercise and seek out your doctor or physical therapist. In general, you should aim to do at minimum 60 seconds of stretching each day to see the most benefits.
Targeted Hip Stretches to Alleviate Lower Back Discomfort
Stretching the hips can help loosen the lower spine. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity and Spa in Miami she suggests including hip-opening exercises into your stretching routine will improve your posture and increase the mobility of your spine.
The cat-cow is among the most well-known back stretching exercises. It improves flexibility and mobility, while targeting muscles in the shoulders, hips and spine. This exercise is suitable for all people. It can be done while sitting. It is important to keep the stretches in a comfortable range.
Place your body on your back with both legs bent. Rest the lower part of each leg on a flat surface to provide support. Slowly move your right leg forward to reach the outside of your left knee, while lowering your body towards the floor.
Outer Thigh Stretching: Understanding its connection to the lower back
If your lower back or hips are tight, you’ll also be looking to stretch your upper thighs. The muscles of the thigh’s outer are called the abductors and they aid in moving your legs to the side and support the pelvis. Interlace 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 in the back of the leg. Hold for 30-60 seconds, then repeat with the other leg.
The exercise is easy, and it can be done on the front of your upper thigh. It is possible to feel uncomfortable at first but do not go beyond what you’re comfortable with. If you feel pain or tingling, stop the exercise immediately and talk to your doctor.
If you’re struggling to find the time to do your stretching, this video has a short routine that can be completed within a mere minute. Cassy Ho’s catchy music and quirky personality make this workout enjoyable to follow.
The arms, the triceps and the lower back
Stretching your back muscles is just as important as stretching your arms to reach for your wallet or clasp your bra. Experts warn against over-stretching and stretching the same muscle group too frequently. This can damage the delicate muscles. Additionally, bouncing during stretches can actually injure the muscles involved, so it is important to move slowly and with ease according to Litzy.
To stretch your triceps muscles, bend one arm above your head, bringing your fingertips towards your shoulder blades. grasp the back of your elbow with the other hand. Hold this position until your shoulders and chest are feeling a stretch. Repeat the stretch on the opposite side. This stretch can improve circulation between your wrists and forearms. It can also aid you with your posture. This stretch can help loosen the deltoid, a triangular shoulder muscle. It may also relieve lower back pain.