Exercises for smaller waist and big bum12/17/2023 ![]() ![]() Aim to hold each stretch for at least 10 seconds and preferably 30 seconds or longer, Costello recommends.When beginning stretching, she suggests being extra careful when working through movements that are flection or extension based. Consider if you are flexion sensitive (leaning forward creates pain) or extension sensitive (arching backward creates pain), says Karen Litzy, P.T., D.P.T., owner and physical therapist at Karen Litzy Physical Therapy.Stretch your lower back carefully, especially if you have an existing injury or other health concerns, and if you’re in pain, it’s best to consult your doctor before beginning a new type of exercise, Costello says.Here are some more specific expert-backed tips to finding relief safely: In addition, Rami Hashish, Ph.D., D.P.T., body performance and injury expert recommends implementing exercises that focus on core strength, posture, stability, and flexibility to help prevent and ease back pain. Believe it or not, gentle stretching often provides the fastest relief, says Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center + Spa. And the most important thing is that you approach them with gentleness. Some helpful stretches you’ll find below may surprise you, as they focus on the hips and legs-but they’re all connected. ![]() owner and physical therapist at Karen Litzy Physical Therapy. ![]() body performance and injury expert, and Karen Litzy, P.T., D.P.T. Meet the Experts: Jamie Costello M.S.C., fitness director at the Pritikin Longevity Center + Spa Rami Hashish, Ph.D., D.P.T. It’s important, of course, to listen to your body and tread lightly as not to injure yourself further, though-which is why we chatted with experts to discover lower back stretches you can do safely at home to get back on your feet. Lower back tension can easily land you in bed with a stiffening inability to get up, but research shows that doing a combination of strength and aerobic exercises, along with stretching two to three times a week, can help prevent and ease lower back pain. ![]()
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