A gentle stretching routine is an an effective way to relieve back pain, as long as you are working within your pain-free range. As your body becomes accustomed to the new workout it will temporarily increase pain. However it should ease quickly.
Stretches for Lower Back
Start on all fours, with your hands shoulder-width apart. Bring your hips forward while you stretch backward, bending your lower back (cat stretch).
Stretching the muscles of the lower back can relieve back pain and prevent injury recurrence. It can also improve posture, which is crucial for overall health and preventing a dowager’s hump.
Lay flat on the floor with your knees bent, and feet flat. Then, you can lift one of your legs towards your chest until you feel a stretch that is comfortable. This stretch targets the piriformis muscles, which can help ease lower back pain and tightness in the buttocks.
If you are flection-sensitive, which means that leaning forward can cause pain, start the stretch by doing a small comfortable arc, then increase it as your back gets stronger. Always practice these stretches on an area that is clean and hard. If you feel any discomfort, stop the exercise and seek out your doctor or physical therapist. To reap the most benefits, try to stretch for at least 60 second each day.
Essential Stretches for the hips, that help the lower back
Many people suffering from back discomfort also have tight hips. The good news is that stretches to stretch the hips can help to loosen the lower back. Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center + Spa in Miami She suggests that adding hip-opening exercise to your stretching routine can improve your posture and increase the flexibility of your spine.
One of the most common back stretches is the cat-cow, which gently increases flexibility and mobility in the spine, while also targeting the joints and muscles of the hips and shoulders. This exercise is safe for the majority of people and can be performed at a desk, but make sure to keep the stretches within a comfortable range.
Lie on your back with both knees bent. Rest the bottom foot of each leg on the floor to provide support. Slowly move your left foot towards the outside of the right knee while lowering your head.
Outer Thigh Stretching: Understanding its Importance for Overall Flexibility
Extend your thighs to the outside if your hips or lower spine are tight. The muscles of the outer thigh are known as the abductors. they help move your legs out to the side and stabilize the pelvis. While lying on your back, you can interlace your fingers behind your knees and then lift your leg towards your upper body until you feel a soft stretch in the back of the leg. You should hold it for 30-60 seconds, then repeat on the other leg.
This workout is gentle, and it will reach the upper thigh in front. You may initially feel uncomfortable but don’t go beyond what you are comfortable with. Stop exercising immediately if feel sharp pain or tingling. See your doctor.
This video will assist you in getting in your stretching exercises even if are short on time. Cassy Ho makes this workout enjoyable thanks to her unique personality and engaging music.
Holistic Upper Body Fitness: Workouts for Arms, Triceps, and Lower Back Muscles
Stretching your back muscles is as important as stretching your arms to reach for your wallet or clasp your bra. Experts warn against over-stretching and stretching the same muscle group too often. This can cause damage to these delicate muscles. Litzy suggests that bouncing while stretching can also cause injury to these muscles.
To stretch your triceps muscles, bend one arm above your head while extending your fingers towards your shoulder blades. Then grasp the back of your elbow with the other hand. Hold this position until you feel a stretch of your shoulders and chest. Repeat the stretch on the other side. This stretch can improve circulation in your wrists and forearms. It can also assist improve your posture. The deltoid muscle is a triangular musculature at the upper part of your shoulders. this stretch can help to loosen it up and ease some lower back pain too.