If you’re in your comfort zone an easy stretching routine may be a great way to ease back pain. As your body gets used to the new workout, it may temporarily increase pain. However the pain should diminish quickly.
Stretches for Back
Start on all fours with your hands shoulder-width apart. Your hips should be pushed forward as you extend backward, arching the lower back (cat stretch).
Stretching the muscles of the lower back can ease back pain and prevent re-injury. It can also improve posture, which is essential for overall health and also preventing a dowager’s hump.
Lay flat on the floor with your knees bent and your feet flat. Then, you can lift one of your legs up to your chest until you feel a relaxed stretch. This stretch targets the piriformis muscles, which can help alleviate lower back pain and tightness in the buttocks area.
If you’re flection sensitized, meaning leaning forward creates pain, consider starting with the smallest, comfortable arc of motion and making it larger as your back gets stronger. Always practice these stretches in a clean, hard surface. If you experience any discomfort, stop exercising and seek advice from a physician or physical therapist. To reap the maximum benefits, try to stretch for at least 60 second every day.
Opening Up the Hips: Effective Stretching for Lower Back Support
Stretching the hips helps loosen the lower spine. 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 at Pritikin’s Longevity Center + Spa in Miami.
One of the most popular back stretching exercises is the cat-cow which helps to increase flexibility and mobility in the spine while focusing the joints and muscles in the shoulders and hips. This exercise is safe for a majority of people and can be performed at a desk, but make sure that you keep the stretches within the comfort zone.
Lay on your back, with your knees bent. Place the bottom of each leg on the floor to provide support. Slowly, move your left leg to the outside of the right knee while lowering your head.
Embracing Balance: The Role of Outer Thigh Stretching and how they’re connected the lower back
Stretch your thighs outwards when your hips or lower spine are tight. The muscles on the outside of your thigh, also known as abductors assist you in moving your legs to the side while balancing the pelvis. Attach your fingers to the knee while lying on your back. Lift the leg towards your upper body and you will feel a slight stretch at the back of your leg. You should hold it for 30-60 seconds, then repeat with the other leg.
This is a gentle exercise and it is able to reach the upper part of the thigh that is in front. It is possible to be uncomfortable at first however, do not do more than you’re comfortable with. If you experience sharp burning or tingling sensation, stop the exercise immediately and consult your doctor.
If you’re having trouble finding the time to do your stretching and exercises, this video will help you do an easy routine that is completed under a minute. Cassy Ho makes this workout fun with her zany personality and catchy music.
Balancing the Upper Body: Strengthening Arms, Triceps, and Lower Back Muscles
Stretching your back muscles is just as important as stretching your arms to reach for your wallet or tie your bra. Experts suggest not over-stretching and stretching the same muscle groups over and over again, as doing so can cause harm to the delicate muscles. In addition, bouncing during stretching could cause injuries to the muscles involved, so you should be sure to move slowly and with ease, says Litzy.
To stretch your triceps muscles, lift one arm in front of your head, and then point your fingertips toward your shoulder blades. Hold the back of your elbow with the opposite hand. Keep this posture until you feel a stretch of your shoulders and chest. Repeat on the opposite side of your body. This stretch can help improve circulation in your forearms and wrists. This stretch can also improve your posture. This stretch can help loosen the deltoid muscle, a triangular shoulder muscle. It can also relieve lower back pain.