Many commonplace activities, such as slouching at your desk or overdoing it at the gym, can cause back pain. Regular stretching reduces the risk of injury while boosting flexibility to protect your back. When performed following a strengthening workout, it also prevents muscular soreness.
Safe stretching tips
Before beginning a new back training regimen, see your doctor, especially if you have a history of spinal issues or back injuries. then adhere to these general principles:
- Stretching cold muscles can lead to injury. So, warm-up with 5 to 10 minutes of light activity such as, walk or pedal a stationary bike at a comfortable pace.
- Stretch slowly, avoiding bouncy or jerky movements.
- Go only to the point where you feel mild tension. It shouldn’t hurt.
- Relax into the stretch and hold for at least 30 seconds.
Here are three quick stretches to maintain your back flexible and strong.
Knee-to-chest stretch
- Lie on your back on the floor with your legs extended.
- Lift and bend your right leg, bringing the knee toward your chest.
- Grasp your knee or shin with your right hand, and pull your leg as far as it will comfortably go.
- Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 5 seconds.
- Return slowly to your starting position.
- Do the same with your left leg.
- Do the same with both legs at once.
- Repeat the sequence five times.
On all fours — back flexion and extension
- Start by getting down on all fours on the ground. Straighten your arms and place your hands directly beneath your shoulders.
- As you move forward, lean on your arms for support. Let your seat slightly sag and round your shoulders. Take a 5-second hold.
- As you lean back, try to keep your buttocks as close to your heels as you can. Keep your arms out in front of you. Take a 5-second hold.
- Return slowly to your starting position.
- Repeat five times.
Standing back arch
- Put your feet shoulder-width apart and stand straight up.
- Put your hands on your lower back, palms up. To unwind, take a few slow, deep breaths.
- Keep your knees straight while bending your upper body backward. With your hands, support your back. Take a 5-second hold.
- Return slowly to your starting position.
- Repeat five times.
THE BOTTOM LINE
Stretching can increase muscle endurance, which may assist to both treat and prevent lower back discomfort.
