Embarking on the journey towards a life free from back pain is typically a gradual process. A crucial aspect of this journey is preserving muscle strength and flexibility, especially in the core or stabilizing muscles. Stretching exercises serve as an effective means of keeping your muscles ready for additional physical activity. However, if exercising is currently too painful, these stretches also help maintain flexibility until you’re ready to engage in light exercises.

These gentle stretching routines can be a source of comfort whenever your back pain becomes overwhelming. As with any exercise regimen, please remember to consult your doctor before starting.

Gradually swing your knees from left to right within a range that does not cause any discomfort. Let your lower back twist along with this movement

Press-Up

Lift your upper body towards the position indicated, ensuring that your hips remain touching the floor. Maintain a relaxed state in your lower back and buttocks. Carry out this routine ten times and aim for one session daily.

External Rotators

Grasp your knee with your hands and slowly direct it towards the opposite shoulder. Maintain this position for 30 seconds. You should sense a stretch in your buttocks and the outer part of your hip. Repeat the same process with your other leg. Complete this sequence three times, aiming for one session each day.

Active Hamstring Stretch

Place your hand behind your knee, supporting the back of your thigh. Begin with your knee in a bent position, then try to extend it until you experience a comfortable stretch in the back of your thigh. Maintain this stretch for 30 seconds. Repeat this process three times on each leg, aiming for one session daily.

Internal Rotators

Slowly draw your foot and knee in the direction of your shoulder, rotating your hip in the process. Maintain this position for 30 seconds. Proceed to repeat the same with your other leg. Perform this exercise three times in total, aiming for one session each day.

Hip Flexor Stretch

Gradually advance your hips forward, ensuring your torso remains upright, until you perceive a stretch in the front part of your thigh. Maintain this stretch for 30 seconds. Complete this routine three times, aiming for one session daily.