If you’re in your comfortable zone A gentle stretching routine may be a great way to ease back pain. As your body adjusts to the new workout it will temporarily increase the pain. However it should ease quickly.

Stretches for Upper Back Health: Essential Exercises for Flexibility

Start on all fours and place your hands shoulder-width apart. As you bend your lower back, push your hips forward and then stretch backward.

Stretching the muscles in the lower back will help relieve back pain, and also prevent further injuries. It can also improve your posture, which is crucial for your overall health and to prevent a dowager’s hump.

Lift one leg to your chest while lying flat on the ground. Repeat until you’re at ease. 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 leaning forward causes pain, consider starting this stretch with only the smallest, comfortable arc of movement and increasing it as your back gets stronger. Always practice these stretches in an area that is clean and hard. If you experience any discomfort then stop the exercise and seek out with a physical therapist or physician. In general, you should aim to do at least 60 seconds of stretching each day to reap the maximum benefits.

Opening Up the Hips: Effective Stretching for Lower Back Support

The hips are stretched to loosen the lower back. Adding hip-opening exercises to 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 Longevity Centre + Spa in Miami.

One of the most well-known back stretches is the cat-cow, which increases flexibility and mobility in the spine while focusing the joints and muscles of the shoulders and hips. This exercise is suitable for a majority of people. It can be performed while sitting. It’s vital to keep the stretches in a comfortable range.

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 foot to the outside of the right knee while lowering your head.

Outer Thigh Stretching: Understanding its connection to the lower back

If your hips or lower back are tight, you’ll need to stretch your outer thighs. The muscles in the outer thigh, which are known as abductors aid in moving your legs to the side while balancing the pelvis. As you lie on your back, interlace your fingers behind your knees and raise the leg toward your upper body until you feel a soft stretch in the back of the leg. Hold for 30 to 60 seconds, then repeat with the other leg.

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

If you have trouble finding time to exercise, this video has a short routine that can be completed within a mere minute. Cassy Ho makes this workout enjoyable with her witty personality and catchy music.

Strengthening and Flexibility: Targeting the Arms, Triceps, and Lower Back

Stretching your back muscles is just as important as stretching your arms to reach for your wallet or to tie your bra. Experts advise against stretching the same muscle group too often. This could damage these delicate muscles. Litzy says that bouncing while stretching can also cause injury to these muscles.

To stretch your triceps, bend one arm above your head, pointing your fingers towards your shoulder blades. Grab the back of the elbow using the opposite hand. Maintain this position until feel a slight stretch across your shoulders and chest. Repeat the stretch on the opposite side. This stretch can help improve circulation between your wrists and forearms. This stretch can also improve your posture. This stretch can help relax the deltoid, which is a triangular shoulder muscle. It may also relieve lower back pain.