Back pain can be debilitating and extremely frustrating. Stretching your body through active movements and static stretches can be the key to keeping a well-balanced musculoskeletal system. Back pain can be caused by countless different reasons but decreased flexibility has been shown to lead to lower back pain. Stretching takes time and repetition and should not cause pain or injury.
Stretching can be a great tool to increase blood flow, range of motion, and decrease risk of injury if done safely and with proper technique. Use caution with stretching injuries and consult therapist or MD.
Tips for Safe Stretching:
1. Prayer Stretch
2. Quadratus Lumborum Stretch
3. Double knee to chest
4. Cat and Camel
5. Knee Drops
6. Trunk Rotations
• Lay on your side with your hips and knees bent, head supported and arms reaching out in front of you with your hands together.
• Draw the shoulder blade of the top arm back and start to unfold your arm towards the floor behind you. Let your fingers trail along your arm and chest as the arm opens. Also, follow your fingers with your gaze during the movement. Let the spine rotate and chest open, but keep the knees together as much as possible. Relax and breathe for a moment, feeling the spiral of your spine.
• To return to the starting position, bend at the wrist and let your fingers start to trace back along your chest. Follow your fingers with your gaze. As your hand crosses your chest, start to rotate your spine back so the shoulders are stacked. Reach the fingers of your top arm slightly past the hand of the bottom arm.
• Repeat 10 times and repeat on both sides.