Maintaining a flexible, strong back is the key to reducing back pain. According to the National Institute of Neurological Disorders and Stroke, performing exercises that do not jolt or add strain are an important component of back health maintenance. The muscles of the lower back can be stressed easily so it is important to use slow and controlled movements during stretching exercises. There are some techniques you can incorporate that will help you stretch the back safely.
Ease Into the Movement
It is important to slowly move into a back stretch. This means that from the starting position, you bend forward at a gentle pace and do not jolt the back muscles with a sudden movement. For example, when performing a straddle stretch, sit with your legs as wide as is comfortable and place your hands on the floor in front of you.
Moving one hand at a time, walk them out in front of you as you bend at the waist and press your chest towards the floor. Hold the stretch at a point that is slightly uncomfortable, but not painful, and return to the starting position with the same slow motion.
Hold, Don't Bounce
When performing any type of back stretch, it is important to hold the stretch and not bounce up and down, which could pull a muscle. Once you have eased into a stretch, hold the position for 15 to 20 seconds. For example, when performing a hamstring stretch, which also targets the lower back, place your right foot on a step or low chair.
Slowly bend forward from the waist reaching the hands towards the foot. Once you have reached a point that stretches your muscles, but does not feel painful, hold the position. Slowly release the stretch and perform it again, this time trying to stretch just a little bit further than you did before. Hold the position for another 15 to 20 seconds.
Provide Support
Use a chair or wall to support your lower back when performing stretches. Sit with your back against the wall when performing a sit-and-reach stretch. Position both legs together, straight out in front of you.
Scoot yourself back so that your lower back makes contact with the wall, and then bend from the waist as you reach forward towards your feet slowly, stretching the lower back. Lying back stretches, such as bringing both knees into the chest, is an ideal back stretch because the floor provides support to the area.
Perform Stretches Regularly
In order to make gains in your flexibility and improve overall back health, you must perform stretches on a regular basis. The National Institutes of Health states that just 10 minutes a day is effective. Complete your daily workouts that include 10 minutes of stretches focused on the lower back or do 10 minutes of only lower back stretching during your lunch break.
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