Lower back pain can be a chronic, difficult condition that disrupts your everyday life. Even if it’s not extremely severe, you may still be seeking relief. Whether your back pain was due to overworking your spine, an acute injury, or long hours in a chair, there are certain exercises you can do to help relieve the pain. Simply stretching for a couple minutes each day can be beneficial in alleviating your pain and also help prevent future back pain. Below are some ways stretching can help alleviate lower back pain, and some tips on how to do so.
Benefits Of Stretching
- Stretching raises your circulation, giving your exhausted muscles a fresh supply of nutrients and oxygen from the bloodstream. Your circulatory system also assists in clearing up dead cells and muscle waste that may not be circulating out of the area efficiently.
- Stretching lengthens and relaxes your spinal muscles, and full body stretching can relieve the tension that can make other muscles overcompensate and cause back pain.
- Stretching keeps the muscles limber and helps prevent injury, which is why it’s crucial to always stretching prior to starting a physically demanding activity.
- Stretching can minimize back stiffness and spasms, along with alleviating piriformis syndrome- when the piriformis muscle becomes too weak and tight and results in pressure on the sciatic nerve.
Stretching Tips For Beginners
If you’re not already familiar with stretching, here are some tips to get you started. Remember that poor form can also result in injury, so take it slow and make sure to learn the correct form, perhaps in front of a mirror or with an instructor, when starting out.
- Stretching should be gentle and gradual as you warm your muscles up, so never force it. Use stretching aids like cushions, yoga blocks, or bands if you’re struggling with a position to aid your progress.
- Never bounce in the stretch and move slowly into it, since it may tear your muscles. Gradually shift into the stretch until you feel you can’t anymore without pain, hold it for 15-30 seconds, and move back out of it to rest. Perform 2-5 slow repetitions, as most muscles achieve maximum elongation in 4 repetitions.
- Wear comfortable, unrestrictive clothing
- Stretch one side of your body, and then the other
- It may take some time to see improvement, but stick with it! It may take up to several days or weeks for visible changes, so be patient.
- Consult your doctor before any radical change in your exercise routine, especially if you’re not very active. Working with somebody more experienced like a trainer can also help to develop good habits and keep your form correct, preventing potential injury.
Contact Us Today
If you’re seeking relief from back pain, The Spine and Scoliosis Center is a top Florida spinal clinic offering a variety of non-invasive and surgical treatment options. Call The Spine and Scoliosis Center to schedule an appointment and start living your healthiest life today!