If you’ve learned anything about getting older, it is that back pain is inevitable. There’s nothing quite like the feeling of bending over to tie your shoe and feeling a strain in your lower back. If you sit at a desk all day, you are familiar with tightness in the shoulders and back. It’s as if everyday activities do their very best to wear out your back, or so it seems anyway.
There Are Different Types Of Back Pain
Back pain can either be acute (short-term) or chronic (long-term). You may experience a dull ache or constant pain, both of which can be unpleasant. Acute back pain tends to last for a few days to a few weeks. Accidents, falls, or lifting something that is too heavy can all cause acute back pain, which tends to get better without treatment. Chronic back pain tends to last three months or longer and it is much less common than acute back pain. Most chronic back pain can be remedied without surgery, though.
The reality is that you can decrease your risk of back injury by increasing flexibility with regular stretching exercises. Your muscles need to move, so the combination of moderate exercise and stretching can help increase mobility and flexibility of the spine and surrounding muscles. Below, we will detail three stretches to help prevent back pain, but there are a few things to keep in mind:
- Stretch slowly and avoid jerky or bouncy movements.
- Stretching cold muscles can increase the risk of injury. For this reason, warm up with five to 10 minutes of light activity, for example, walking or pedaling a stationary bike.
- Relax into each stretch and hold each position for at least 30 seconds.
- Only go to the point where you feel mild tension.
Back Flexion And Extension
Begin on all fours in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Rock forward slightly and put your weight onto your arms. Round your shoulders and allow your butt to drop a little. Hold this position for five seconds and then rock backwards to sit your butt as close to your heels as possible, maintaining extended arms throughout. After holding that position for five seconds, return to the starting position. Repeat this process a total of five times.
Knee To Chest Stretch
Lie flat on your back with your legs extended and arms by your sides. Bend your right leg and draw your knee up toward your chest. Reach both hands around your knee or shin and pull your leg as close to your chest as you comfortably can. Do your bet to tighten your lower abdominal muscles and press your lower back into the floor during the stretch. Remain in this position for about five seconds and then return to the starting position. Do the same with your left leg and then repeat with both legs at once. That is one sequence, and you should complete the sequence five times.
Standing Back Arch
Stand up straight with your feet shoulder-width apart. Place both of your hands on your lower back, facing your fingers down. Each hand should be on either side of your spine just above your gluteus muscles. Take a few slow, deep breaths in this position to promote relaxation. Bend your upper body backward and keep your knees straight. The reason your hands are on your lower back is to support your back as you lean backward. Hold this position for five seconds before returning slowly to the starting position. Repeat a total of five times.
