Understand How Back Stetching works for our Bodies.Back stretches are a critical part of managing - and preventing - your back pain.
Similar to your back strengthening exercises, stretching exercises need to be specific to each persons back problem. Back stretching exercises, when performed incorrectly or inappropriately, can result in further damage and pain to your back as well as neck pain.
Stretching your back correctly gives us a wonderful feeling!! One of the nicest feelings that patients report to me, is when they learn the correct stretch for their tightness and pain.
One of my clients said Sally-Ann, this stretch is simply delicious!
Many people ask me what are the benefits of back stretches?
The answer my friends is this! Stretching:
As we get older our muscles naturally get tighter and our joints often stiffen. As a result of this our movement patterns are altered and excess stress can be placed on joints and muscles often causing pain.
Often I hear from older people who struggle with drying their toes in the morning after a shower! All this can be helped and often prevented by regular stretching. Stretching as we get older makes life much easier!
For the younger person stretching is a huge factor in the prevention of injury - especially in sport. Each sport relies on different muscles to perform the required movement. As a result some muscles will get tight. This tightness can be the underlying cause of an injury. Understanding which muscles in your posture and sport will get tight will allow you to stretch them regularly and prevent injury. Ask a chartered Physiotherapist or physical therapist to advise you. Prevention is always better than cure.
Everyone can learn to stretch no matter how old or fit they are. Stretching should be a part of your every day routine regardless if you exercise or not! Depending on your age and lifestyle a stretching program can be anything from one done as you watch television to an intense stretching hour on the floor. An expert will guide you to a program that suits your needs.
Stretching does not have to take a lot of time if you know the important stretches for your body type. The benefits are huge!!! Get stretching!!
Stretching is required for regaining flexibility in the muscles, ligaments and joints of your spine. When a muscle gets tight it contracts and becomes shorter. This shortened muscles compresses the structures underneath and over time will result in further dis-ease.
Tightness in the tissues of your spine can creep up on you. Tightness usually develops gradually over time - it rarely occurs overnight!
The most common causes of tightness in the back that I see are:
And now - here's some Back Stretching Exercises to get you going. Obviously the type of back stretches that you should do will depend on the type of back problem that you have. However, the following are four of the most frequently administered stretches for the back that I use on a daily basis in my Physiotherapy Practice.
If you suffer from back pain ask a chartered Physiotherapist or Physical therapist for advice before you do these stretches.
1. Back Extension stretches:
Purpose: This exercise is good for counteracting all the strain on your back from prolonged sitting and bending activities.
2. Back rotation stretches:
Purpose: This exercise is good for stretching the muscles and ligaments of your lower sides and back.
3. Hamstring Stretch:
Purpose: This stretch is important as tight hamstrings are a common cause of lower back pain.
4. Lower back flexion stretch:
Purpose: This stretch is good for stretching your lower back and hips.
Also see - Lower Back Stretches.
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The information on this web site does not replace specific medical advice. It should only be used to complement advice from your doctor. Always seek in-person advice from a doctor or other qualified health provider for your particular condition.