A gentle stretching routine can be effective in relieving back pain, provided you’re working within your range of motion that is pain-free. As your body adjusts to the new exercise it could temporarily increase pain. However it will subside quickly.

Gentle and Effective: Stretching Techniques for Promoting Lower Back Health

Start on all fours, putting your hands in a straight line, shoulder-width apart. As you incline your lower back move your hips forward and then stretch backward.

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

Lay flat on the floor with your knees bent and your feet flat. Then, lift one of your legs towards your chest until you feel a stretch that is comfortable. This stretch targets the piriformis muscle, which can help ease lower back pain or tightness in the buttocks.

If you’re flection-sensitive which means that leaning forward can cause pain, begin the stretch with a small comfortable arc and then increase it as your back gets stronger. Also, ensure that you always practice these exercises on a clean and hard surface. If you experience any discomfort you should stop your exercise and seek advice from a physician or physical therapist. The ideal is to aim for at minimum 60 seconds of stretching each day to reap the maximum benefits.

Targeted Hip Stretches to Alleviate Lower Back Discomfort

Many people who suffer from back discomfort also have tight hips. The good news is that stretches to stretch the hips can aid in loosening the lower back. Include hip-opening exercises in your stretching routine can improve your posture and improve mobility within the spine, says Jamie Costello M.S.C, the fitness director for Pritikin Longevity Center + Spa in Miami.

The cat-cow is one of the most popular back stretches. It increases flexibility and mobility while focusing on the muscles in the shoulders, hips and the spine. This exercise is safe for most people and can be done while sitting, however, make sure you keep the stretches within an acceptable range.

Sit on your back with both legs bent. Rest the bottom of each leg on a flat surface to provide support. Slowly move your right leg forward until it comes to be in contact with the outside of your left knee while lowering your body towards the floor.

Embracing Balance: The Role of Outer Thigh Stretching and how they’re connected the lower back

Extend your thighs to the outside in case your hips or lower spine are tight. The muscles of the outer thigh are called the abductors and they aid in moving your legs out to the side and support the pelvis. While lying on your back, you can interlace your fingers behind your knee and then lift your leg towards your upper body until you feel a gentle stretch on the back of that leg. Hold for 30-60 seconds, then repeat with the other leg.

This exercise is gentle and extends to the front of the upper thigh. It may be uncomfortable at the beginning however, don’t push yourself beyond what you feel comfortable with. If you experience a sharp pain or tingling, end the exercise immediately and consult your doctor.

If you’re having trouble finding time to exercise, this video has a short routine that can be completed under a minute. Cassy Ho’s catchy songs and quirky personality make this workout fun to follow.

Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles

You probably stretch your arms while reaching to place your wallet in your pocket or clasp your bra but you also stretch the muscles that keep your back upright. Experts recommend against over-stretching and stretching the same muscle groups too frequently since it could cause injury to the delicate muscles. Litzy says that bouncing while stretching can cause injury to these muscles.

To stretch your triceps, bend one arm above your head, pointing your fingertips toward your shoulder blades. Then, grab the back of the elbow with the other hand. Hold this position until you feel a slight stretch across your chest and shoulders. Repeat the exercise on the opposite side of your body. This stretch will improve circulation in the wrists and forearms. This stretch can also improve your posture. This stretch can help relax the deltoid, a triangular shoulder muscle. It can also help relieve lower back pain.