STRETCHING AND BACK PAIN
Here are 10 simple stretches that you can do to help relieve back pain.
Everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse.
People with ongoing back pain may find it takes many weeks, or months of stretching to mobilize the spine and soft tissues, but will find that sustained relief of back pain will usually follow the increase in motion.
Keep the following in mind when starting a Stretching Routine:
§ Wear comfortable clothes
§ Stretching should be pain free; do not force the body into difficult positions
§ Move into the stretch slowly and avoid bouncing, which may actually tear muscles
§ Stretch on a clean, flat surface that is large enough to move freely
§ Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose
§ Repeat the stretch, generally 5 – 10 times
If you already have low back pain, or neck pain, it is best to check with a physician or physical therapist to discuss whether the following exercises should be done.
NECK AND SHOULDER STRETCHES
A stiff back is sometimes accompanied by a stiff neck. The following exercises can be done to stretch the neck and shoulder area.
1. FLEXION STRETCH—CHIN TO CHEST
While standing or sitting, gently bend the head forward while bringing the chin toward the chest until a stretch is felt in the back of neck.
2. LATERAL FLEXION—EAR TO SHOULDER
This exercise stretches the neck area below the ears as well as the top of the shoulder. To begin, gently bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Switch to stretch the other side.
BACK STRETCHES
Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.
3. BACK FLEXION EXERCISE
While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.
4. KNEE TO CHEST STRETCH
While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest.
HIPS AND GLUTEUS STRETCHES
The hips and buttocks (where the gluteus muscles are) support the lower back and stretching these muscle groups plays a pivotal role in maintaining spine flexibility.
5. HIP STRETCH
While standing with feet should-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt.
6. PIRIFORMIS MUSCLE STRETCH
The piriformis muscle runs through the buttock and can contribute to back pain or leg pain. To stretch this muscle, lie on the back and cross one leg over the other and gently pull the other knee toward the chest until a stretch is felt in the buttock area.
HAMSTRING STRETCHES
The hamstrings run through the back of each thigh. Tightness in this muscle limits motion in the pelvis which can increase stress across the low back and corrupt correct posture. Stretching the hamstrings with these exercises can gradually lengthen them and reduce the stress felt in the lower back.
Options for hamstring stretching exercises, listed from most difficult to least difficult, include:
7. STANDING HAMSTRING STRETCH
This is the most common technique. While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring.
8. CHAIR HAMSTRING STRETCH
Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched.
9. TOWEL HAMSTRING STRETCH
One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched.
10. TOWEL HAMSTRING STRETCH (MODIFIED)
Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched.
Hamstring stretching should include applying pressure to lengthen the hamstring muscle for 30-45 seconds at a time, one to two times each day. The hamstring muscles will lengthen over time, decreasing stress on the low back.
Since other exercises may not be done everyday, stretching should not be just linked to other back pain exercises. In order to make stretching exercise a part of one’s daily routine, it is best to stretch every morning when getting up and before going to bed.