The last thing you might want to do is exercise. But for some people, it’s just what the doctor ordered. While we all know that regular exercise is important for the overall health, stretching exercises is often an overlooked component of the routine. For people with back pain, stretching exercises are especially important because they can help reduce back pain and may even help prevent future episodes of pain or injury. Correct technique is essential. Read on to find out why stretching exercises is so important for people with back pain and neck pain and how to stretch correctly.
It is very common for your hamstring muscles, which are found on the back of your legs, to be very tight when you experience lower back pain. For this reason it is recommended to stretch them out. You can see a great stretch for the hamstrings below.
Try this seated version of lower back rotational stretch twice a day, three to five times on each side:Sit on an armless chair or stool, and cross your left leg over your right leg. (You can brace your right elbow against the outside of your left knee for support.) Twist your torso, stretching exercises to the side. Hold this position for 10 seconds, and then repeat on the other side.
Funny to watch but fun to perform, the ball hug is an stretching exercise which requires one to stretch as much as possible. Use the gym ball as a prop and keep it between your legs. Hug the ball and try to enfold your arms in a manner that your fingers touch. The more you stretch, the more the pressure builds up.
It is also good to stretch out your hip as your hip flexor muscles are very often tight when you have lower back pain. When the hip flexors are tight it can alter your posture leading to what is referred to as ‘donald duck posture’ where your butt sticks out too far.
This movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground.