Stretching to Help Back Pain

Back pain is a chronic complaint of many people. This is often caused by stress on a weakened muscle system. It can be caused by trauma, injury or postural stress. Pain is often felt even two or three days after an injury or trauma occurs, making it difficult to pinpoint the cause or react to it in time. Exercising the area can be a great way to avoid future injury.

Stretching is an important way to relieve the pain that you may be feeling.

Trunk movement is a combination of the use of the lumbar and thoratic spin. It is a complex combination of movement at each vertebra of the spine. When stretching, it is important to concentrate of the large muscles of the truck but this will also cause a benefit in the smaller muscles too.

To stretch the back extensors, sit in a chair and keep your upper back straight. Hold a folded towel behind your lower back and hold it at the sides with each hand. Bend from your hips, keeping the upper back still straight and use the towel to provide resistance between the arms and back.

For the trunk rotators, sit in a chair with your back straight. Twist to the right as far as you can comfortably and grab the back of the chair to hold yourself in place. Repeat on the opposite side.

The latissimus dorsi, or lats, are found on the sides of the back. To stretch them, sit in a chair and raise your right arm to a position bent at a 90 degree angle behind your head. Keep your back and neck lengthened and reach over with your left hand to pull the right elbow gently toward the left shoulder. Make sure to feel this stretch in the lats and not just in your triceps. Repeat on the other side.

If you are experiencing back pain or chronic back injury, you may benefit from strengthening the affected muscles. Come join us at BOOTCAMP 619 to see how a good exercise routine can benefit you.