A gentle stretching routine is an an effective way to relieve back pain, if you’re in a pain-free range. As your body becomes accustomed to the new routine it will temporarily increase pain. However it will subside quickly.

Stretching for Upper Back

Start on all fours, with your hands in a straight line, shoulder-width apart. Bring your hips forward while you stretch backwards, arching 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 to stop a dowager’s hip.

Lift one leg towards your chest while lying flat on the ground. Repeat until you’re at ease. This stretch targets the piriformis muscle that can alleviate lower back pain and tightness in the buttocks area.

If you’re flection sensitive which means leaning forward causes pain, consider starting the stretch with a small comfortable arc of movement and increasing it as your back gets stronger. Also, be sure to always do these stretching exercises on a clean, hard surface. If you experience any discomfort take a break and consult a doctor or physical therapist. To reap the most benefits, you should aim to stretch for at least 60 second per day.

Opening Up the Hips: Effective Stretching for Lower Back Support

Stretching the hips helps loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity + Spa in Miami she suggests including hip-opening exercises into your stretching routine will improve your posture and improve spinal mobility.

The cat-cow is one of the most well-known back stretching exercises. It improves flexibility and mobility, while targeting muscles in the hips, shoulders and spine. This exercise is suitable for the majority of people. It can be performed while sitting. It is important to keep the stretch in an acceptable range.

Relax on your back with both knees bent, resting 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.

Enhancing Flexibility and Stability: Exploring the Benefits of Outer Thigh Stretching

If your hips or lower back are tight, you’ll also want to stretch your outer thighs. The muscles of the outer thigh, which are known as abductors help you move your legs to the side while balancing the pelvis. Lying on your back, you can interlace your fingers behind your knees and lift the leg toward your upper body until you feel a soft stretch in the back of that leg. Hold for 30 to 60 seconds and repeat on the opposite leg.

The exercise is gentle and will stretch the front of your upper thigh. It is possible to feel uncomfortable at first but do not overdo it beyond what you’re comfortable with. Stop exercising immediately if feel sharp pain or tingling. See your doctor.

This video will allow you to squeeze in your stretching routine even if you are short on time. Cassy’s catchy music and quirky personality make this workout enjoyable to follow.

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 clasp your bra. Experts advise against over-stretching or stretching the same muscle group too frequently. This can cause damage to these delicate muscles. Litzy says that bouncing while stretching can cause injury to these muscles.

To stretch your triceps muscles, bend one arm above your head while extending your fingers towards your shoulder blades. hold the back of that elbow with the other hand. Hold this position until you shoulders and chest feel a tense stretch. Repeat on the opposite side of your body. This stretch can improve circulation in your forearms and wrists. It can also assist with your posture. This stretch can help loosen the deltoid, which is a triangular shoulder muscle. It can also relieve lower back pain.