If you remain within your comfortable zone, a gentle stretching routine can be a good way to relieve back discomfort. The new exercise you are doing may cause the pain temporarily while your body adapts to the exercise, but the pain should diminish quickly.

Gentle and Effective: Stretching Techniques for Promoting Back Health

Start on all fours with your hands shoulder-width apart. Bring your hips forward as you extend backward, bending your lower back (cat stretch).

Stretching the muscles of the lower back can relieve back pain and avoid re-injury. It can also improve your posture, which is essential for your overall health, and also to keep a dowager’s hump from occurring.

Lie flat on the floor with your knees bent and feet flat. Then, lift one of your legs up to your chest until you feel a stretch that is comfortable. This stretch targets the piriformis muscle which can reduce lower back pain as well as tightness in the area of the buttocks.

If you’re flection sensitive, which means that leaning forward can cause pain, begin the stretch by doing a small comfortable arc and then increase the amount as your back gets stronger. Always practice these stretches in an area that is clean and hard. If you feel any discomfort take a break and speak to a doctor or physical therapist. In general, you should aim to do at minimum 60 seconds of stretching each day to see the most benefits.

Mobilizing the Hips for Lower Back Health: Essential Stretches

Many people with back discomfort also have tight hips. The good news is that stretching to stretch the hips can help loosen the lower back. Include hip-opening exercises in your stretching routine can improve your posture as well as increase flexibility in the spine, says Jamie Costello M.S.C, the fitness director at Pritikin’s Longevity Center + Spa in Miami.

One of the most commonly used back stretch exercises is the cat-cow that gently increases flexibility and mobility in the spine while targeting the joints and muscles of the hips and shoulders. This exercise is safe for a majority of people and can be performed at a desk, but make sure to keep the stretches within a comfortable range.

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

How the outer thighs are connected to the lower back

Stretch your outer thighs in case your hips or lower spine are tight. The muscles of the thigh’s outer are called the abductors and they help move your legs to the side and stabilize the pelvis. Sitting 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. You should hold it for 30-60 seconds, then repeat on the opposite leg.

This exercise is gentle, and it reaches the front of your upper thigh. You may initially feel uncomfortable however, do not push yourself beyond what you’re comfortable with. Stop exercising as soon as you feel a tingling or sharp pain. Talk to your doctor.

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

Core Stability and Arm Strength: Incorporating Triceps and Lower Back Stretches

You may stretch your arms when you reach to place your wallet in your pocket or clasp your bra, but you can also stretch the muscles that help hold your back straight. Experts recommend against over-stretching and stretching the same muscle groups over and over again, as doing so can cause damage to the delicate muscles. Litzy states that bouncing when stretching can cause injuries to these muscles.

To stretch your triceps and biceps, bend one arm above your head and then move your fingers towards your shoulder blades. grasp the back of that elbow with the other hand. Keep this position until you feel a slight stretch across your chest and shoulders. Repeat the stretch on the opposite side. This stretch can improve circulation in your forearms and wrists. It can also aid you improve your posture. This stretch can help loosen up the deltoid, which is a triangular shoulder muscle. It can also ease lower back pain.