Excessive sitting causes your back muscles to become weak and tight because they are stretched and lack neural stimulation in the seated position. Although stretching your back can relieve tension, you should strengthen the muscles instead. According to physical therapist Gray Cook, founder of Functional Movement Systems, strengthening a weak area can alleviate the tightness that the muscles get. Since your hips and shoulders are connected to your back, integrate the stretching with those body parts since they affect each others' flexibility.
Function
Your back muscles are part of the core muscles, which stabilize and balance your body. They consist of two layers--inner unit and outer unit. The inner unit of your back maintains your posture and structure, such as the multifidi in the vertebrae. The outer unit moves the body in different directions, such as the latissimus dorsi and erector spinae group. Your back muscles are part of the posterior myofascial line that runs from the base of your skull, through your trunk and hips, and down to your heels. This myofascial line is one long web of connective tissues that helps flex and extend your spine, hips and legs.
Benefits
Most of the pain and stiffness occurs in the lower back, which supports a large portion of your weight, especially when you sit. Stretching your back alleviates tension and stiffness that causes fatigue and pain. Also, you release tension in your spine that would cause arthritis, herniated disc, or pinched nerves.
Expert Insight
When you warm-up before your training, do not do static stretching since it decreases neural stimulation to your muscles and relaxes you. According to Ann Frederick of Stretch to Win Clinic in Tempe, Arizona, perform dynamic flexibility that moves your joints and muscles in different directions to stimulate your brain and warm your body up. Do static stretching after training to relax your body.
Sample Exercises
One exercise that both stretches your back and your posterior myofascial line while engaging your core is based on a yoga exercise called the downward dog. It stretches the entire posterior fascia and helps alleviate tension in your lower back and the back of your hips and legs.
Start on your hands and knees with your shoulders above your wrists and your pelvis above your knees. Slowly push back and lift your hips up so that you are now on your hands and feet. Don't move your hand positions, and keep your legs and arms straight. Push your tailbone up and back and tighten your thighs, turning your toes slightly inward. Hold for five deep breaths. Return to the starting position and repeat two to three more times.
Warning
Do not overstretch any muscle, or you will experience a stretch reflex in which the muscle automatically contracts--especially when it is cold. This can cause muscle spasms and pain, decreasing your range of motion in the joint and muscle.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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