If you’re in your comfort zone an easy stretching routine could be a good way to relieve back discomfort. A new exercise routine can cause the pain temporarily while your body gets used to the movement, but the pain should subside quickly.

Stretching for Back

Start on all fours, with your hands shoulder-width apart. Push your hips forward while you stretch backward, bending your lower back (cat stretch).

Stretching the muscles of the lower back can alleviate back pain and will help prevent further injuries. It can also improve posture, which is essential to overall health and prevent dowager’s hump.

Lay flat on the floor with your knees bent, and feet flat. Then, you can lift one of your legs toward 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 area.

If you’re flection-sensitive, which means leaning forward causes discomfort, you should consider starting this stretch with only an easy arc of motion, and gradually increasing the size as your back becomes stronger. Be sure to always do these stretching exercises on a clean, hard surface. If you feel discomfort take a break and seek advice from a physician or physical therapist. To reap the maximum benefits, you should aim to stretch for at least 60 second every day.

Opening Up the Hips: Effective Stretching for Lower Back Support

Many people suffering from back pain also have tight hips, and the good news is that stretches to stretch the hips help loosen the lower back. Jamie Costello M.S.C., fitness director at Pritikin’s Longevity and Spa in Miami she suggests adding hip-opening exercises to your stretching routine can improve your posture and improve the flexibility of your spine.

One of the most popular back stretching exercises is the cat-cow which increases flexibility and mobility in the spine while targeting the joints and muscles in the hips and shoulders. This exercise is suitable for the majority of people. It can be done while sitting. However, it’s important to maintain the stretches in an appropriate range of movement.

Lay on your back, with both legs bent. Place the lower part of each leg on a flat surface for support. Slowly move your left leg to the outside of the right knee while lowering your head.

Supporting Lower Body Wellness: The Importance of Outer Thigh Stretches

If your lower back or hips are tight, you’ll need to stretch out your outer thighs. The muscles of the outer thigh, also known as abductors allow you to move your legs to the side while balancing the pelvis. Interlace your fingers behind the knee while lying on your back. Move the leg toward your upper body and you will feel a gentle stretch in the back of the leg. Do this for 30-60 seconds and then repeat with the opposite leg.

This is a gentle exercise and it can be done on the front of your upper thigh. You may feel uncomfortable at first but don’t overdo it beyond what you feel comfortable with. If you feel a sharp pain or tingling, end the exercise immediately and talk to your doctor.

If you have trouble finding time to exercise in a timely manner, this video provides a quick routine that runs under a minute. Cassy Ho’s catchy tunes and witty personality make this workout a blast to follow along with.

Strength and Flexibility: Exercises and stretches for Arms, Triceps, and Lower Back

You might stretch your arms when reaching to place your wallet in your pocket or tie up your bra but you can also stretch the muscles that help to keep your back upright. Experts recommend not over-stretching or stretching the same muscle groups too often because it can cause damage to the delicate muscles. Litzy suggests that bouncing while stretching can also cause injury to these muscles.

To stretch your triceps bend one arm above your head, pointing your fingers toward your shoulder blades. Then, grab the back of your elbow with the other hand. Keep this posture until you feel a stretch of your chest and shoulders. Repeat the stretch on the other side. This stretch can help improve circulation in your wrists and forearms. It can also aid you with your posture. This stretch can help relax the deltoid muscle, a triangular shoulder muscle. It can also ease lower back pain.