If you are in your comfort zone A gentle stretching routine may be a viable method to alleviate back pain. The new exercise you are doing may cause the pain temporarily while your body adapts to the exercise, but the pain should diminish quickly.

Stretching for Upper Back

Start on all fours, with your hands in a straight line, shoulder-width apart. Your hips should be pushed forward while you stretch backward, bending your lower back (cat stretch).

Stretching the muscles of the lower back will help relieve back pain, and help prevent further injury. It can also improve posture, which is essential for overall health and also preventing a dowager’s hump.

Lie flat on the floor with your knees bent and your feet flat. Then, lift one of your legs to your chest until you feel a relaxed stretch. This stretch targets the piriformis muscle, which can help ease lower back pain and tightness in the buttocks region.

If you’re flection-sensitive which means that leaning forward causes pain, begin this stretch with a short gentle arc. You can increase the amount as your back becomes stronger. Also, be sure to always practice these stretching exercises on a clean, hard surface. If you feel any discomfort take a break and speak to a doctor or physical therapist. To reap the most benefits, try to stretch for at least 60 seconds per day.

Enhancing Lower Back Flexibility: Incorporating Hip Stretches into Your Routine

Many people who suffer from back discomfort also have tight hips, and the good news is that stretches to stretch the hips aid in loosening the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center and Spa in Miami she suggests adding hip-opening exercises to your stretching routine will improve your posture and increase the mobility of your spine.

One of the most common back stretch exercises is the cat-cow which increases flexibility and mobility in the spine while focusing the muscles and joints in the shoulders and hips. This exercise is safe for a majority of people and can be done while sitting, but make sure to keep the stretching within a comfortable range.

Lying on your back, keep both knees bent. Rest the lower foot of each leg on the floor for support. Slowly shift your left leg towards the outside of the right knee while lowering your head.

Outer Thigh Stretching: Understanding its Importance for Overall Flexibility

If your lower back or hips are tight, you’ll need to stretch out your outer thighs. The muscles of the outer thigh are called the abductors and they aid in moving your legs out to the side and help stabilize the pelvis. As you lie on your back, you can interlace your fingers behind your knees 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 and repeat on the opposite leg.

This exercise is gentle and will stretch the front of your upper thigh. It is possible to be uncomfortable at first but don’t do more than you are comfortable with. Stop exercising as soon as you notice a sharp pain or tingling. Consult your physician.

This video will help you squeeze in your stretching exercises even if are short on time. Cassy Ho’s catchy songs and quirky personality make this workout fun to follow along with.

Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back

You likely stretch your arms when reaching to put your wallet into the pocket of your bag or put on your bra however, you can also stretch the muscles that keep your back upright. Experts warn against over-stretching or stretching the same muscle group over and over again. This can damage these delicate muscles. In addition, bouncing during stretching can hurt these muscles, so it is important to be gentle and steady as suggested by Litzy.

To stretch your triceps muscles, lift one arm in front of your head, pointing your fingertips toward your shoulder blades. Hold the back of your elbow with the opposite hand. Hold this position until you feel a stretch of your chest and shoulders. Repeat the stretch on the opposite side. This stretch can increase circulation in the wrists as well as forearms. This stretch can also improve your posture. This stretch will help to loosen the deltoid, which is a triangular shoulder muscle. It may also relieve lower back pain.