A gentle stretching routine can be an effective way to relieve back pain, provided you’re within your pain-free range. New exercise may sometimes increase pain temporarily as your body gets used to the movement, but the pain should diminish quickly.
Nurturing Your Back: Key Stretching to Relieve Tension and Improve Mobility
Start on all fours and place your hands in a straight line, shoulder-width apart. As you bend your lower back then push your hips forward and extend backward.
Stretching the muscles in the lower back can alleviate back pain and help prevent further injury. It can also improve your posture, which is essential for overall health as well as to prevent a dowager’s hump.
Place your feet flat on the floor with your knees bent and feet flat, then lift one of your legs to your chest until you feel a comfortable stretch. This stretch targets the piriformis muscle, which can ease lower back pain or tightness in the buttocks.
If you’re flection sensitive, meaning that leaning forward causes pain, try starting this stretch with only a small comfortable arc of motion, and then increasing it as your back becomes stronger. Always practice these stretches on an area that is clean and solid. If you feel discomfort you should stop your exercise and seek advice from a physician or physical therapist. To reap the greatest benefits, try to stretch for at least 60 seconds each day.
Stretching the hips can help the lower back
Stretching your hips can help loosen the lower back. Adding hip-opening exercises to your stretching routine can improve your posture and improve flexibility in the spine, claims Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Center + Spa in Miami.
The cat-cow is one the most well-known back stretching exercises. It improves flexibility and mobility, while targeting muscles in the hips, shoulders and the spine. This exercise is safe for most people and can be performed while sitting, but make sure to keep the stretches within the range of comfort.
Place your body on your back with both legs bent. Rest the lower part of each leg on a flat surface to provide support. Slowly move your right leg forward until it comes to touch the outside of your left knee while lowering your head towards the floor.
The importance of stretching the outer thighs
If your lower back or hips are tight, you’ll also want to stretch your outer thighs. The muscles of the outer thigh are known as abductors and they help move your legs out to the side and help stabilize the pelvis. Sitting on your back, you can interlace your fingers behind your knee and then lift your leg towards your upper body until you feel a slight stretch at the back of your leg. For 30-60 seconds, then repeat with the opposite leg.
This exercise is easy and extends to the front of the upper thigh. It is possible to be uncomfortable at first, but do not push yourself beyond what you are comfortable with. Stop exercising as soon as you notice a sharp pain or tingling. Consult your physician.
If you’re struggling to find time to stretch then this video offers a quick routine that runs within a mere minute. Cassy Ho’s catchy tunes and quirky personality make this workout a blast to follow.
Strengthening and Flexibility: Targeting the Arms, Triceps, and Lower Back
You might 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 hold your back upright. Experts warn against over-stretching or stretching the same muscle group too frequently. This could cause damage to these delicate muscles. Additionally, bouncing during stretching can hurt these muscles, so you should be sure to move slowly and smoothly as suggested by Litzy.
To stretch your triceps and biceps, bend one arm over your head while extending your fingers towards your shoulder blades and grasp the back of your elbow with the other hand. Maintain this position until your chest and shoulders are feeling a stretch. Repeat the same position on the opposite side of your body. This stretch can help improve circulation in the wrists as well as forearms. This stretch can also improve your posture. This stretch will help to loosen the deltoid or triangular shoulder muscle. It can also help relieve lower back pain.