A gentle stretching routine can be effective in relieving back pain, as long as you’re in a pain-free range. When your body is accustomed to a new exercise routine, it may temporarily increase pain. However it will subside quickly.

Stretching for Upper Back

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

Stretching the muscles in the lower back can aid in relieving back pain and will help prevent further injuries. It can also improve posture, which is vital for overall health and preventing a dowager’s hump.

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

If you’re flection sensitive which means that leaning forward causes pain, try beginning this stretch with just an arc that is comfortable for you to do motion and making it larger as your back gets stronger. Also, make sure you always do these stretches on a clean and hard surface. If you feel any discomfort then stop the exercise and seek out an expert or a physical therapist. To reap the most benefits, you should try to stretch for at least 60 second each day.

Stretching the hips Stretches the lower back

Many people with back discomfort also have tight hips. The positive side is that stretching to stretch the hips help loosen the lower back. Adding hip-opening exercises to your stretching routine can improve your posture and improve flexibility within the spine, says Jamie Costello M.S.C, the fitness director at Pritikin Longevity Centre + Spa in Miami.

One of the most commonly used back stretch routines is the cat-cow which helps to increase flexibility and mobility in the spine while targeting the joints and muscles of the hips and shoulders. This exercise is suitable for all people. It can be performed while sitting. It’s vital to keep the stretch in an appropriate range of movement.

Sit on your back with both legs bent. Place the lower part of each leg on a flat surface for support. Slowly, move your left leg to 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 also want to stretch your outer thighs. The muscles of the outer thigh are called the abductors and they help move your legs out to the side and help stabilize the pelvis. Lying on your back, interlace your fingers behind your knees and then lift your leg towards your upper body until you feel a gentle stretch in the back of that leg. Keep it for 30-60 seconds, then repeat with the other leg.

This is a gentle exercise and it is able to reach the front upper thigh. It may feel uncomfortable in the beginning, but don’t push yourself beyond what is comfortable. Stop exercising immediately if feel sharp pain or tingling. See your doctor.

If you’re struggling to find time to exercise, this video has a short routine that can be completed in just under a minute. Cassy Ho’s catchy tunes and quirky personality make this workout a blast to follow along with.

Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back

You likely extend your arms as you reach to put your wallet in the pocket of your bag or put on your bra, but you can also stretch the muscles that help keep your back straight. Experts warn against over-stretching and stretching the same muscle group too frequently. This can cause damage to these delicate muscles. Additionally, bouncing while doing stretching can cause injury to the muscles, so it is important to be gentle and steady, says Litzy.

To stretch your triceps muscles, lift one arm over your head, pointing your fingers toward your shoulder blades. Take the back of the elbow with the opposite hand. Hold this position until your chest and shoulders feel a gentle stretch. Repeat the stretch on the opposite side. This stretch can help improve circulation in your forearms and wrists. It also helps improve your posture. This stretch can help loosen up the deltoid muscle, a triangular shoulder muscle. It may also relieve lower back pain.