Flexibility is important to overall health and fitness as it allows a joint to move through its full range of motion. Improved flexibility can prevent back pain and injuries as well as maintain good posture and balance. Sixty percent to 80 percent of the U.S. population will experience low back pain at some point in their life, many due to lack of flexibility.
Benefits of Stretching
Stretching the soft tissues of the back--muscles, tendons and ligaments--is very beneficial in the reduction of back pain. Some individuals experiencing back pain may feel the process to increase flexibility in the back takes weeks or months; however, this is generally followed by a reduction in pain and an increase in range of motion.
Flexibility Relating to Low Back Pain
To decrease low back pain it is important to maintain flexibility in the abdomen, legs, hips and low back. An inflexible low back can lead to mobility problems and an increased amount of pressure carried in the low back. To alleviate this tightness a flexibility program should be performed two or more times a week after the body is warmed up.
What To Stretch
While flexibility in the back is important, it is the flexibility of surrounding muscles that will also reduce back pain. The hamstrings--the muscles in the back of the leg--help correct posture as well as reduce stress on the low back. Therefore, stretching the hamstrings regularly will help alleviate back pain. The piriformis--the muscle that runs from the back of the thigh bone to the base of the spine--can cause sciatic-like pain in the back. Flexibility of the piriformis is a key in reducing back pain. The psoas muscle attaches to the front of the lower spine and when inflexible can limit the ability to stand for long periods of time and lead to back pain. The gluteus muscles--the muscles of the butt--when inflexible, can also result in back pain.
Flexibility Exercises for Back Pain
To perform a back flexion stretch, lie flat on your back, pull both knees into the chest creating a balled-up position. Stretching the piriformis muscle can be done by lying on the back and crossing the left ankle over the right knee and gently pulling the right knee to the chest; then rest and switch sides. Stretching the hamstrings can be performed by standing with feet hip-width apart and bending forward at the waist.
The Cost of Back Pain
A significant amount of back pain can be traced to the inflexibility of the individual. Due to this pain it is estimated that the cost of time missed at work in the United States is $75 billion per year. In the United Kingdom the National Health Service spends an estimated one billion pounds on back-pain related costs. Thus, increased flexibility in the back can decrease pain, increase productivity and save money.
