Back pain accounted for more than139 million doctor visits in the United States in 2005 and cost $17.6 billion in treatments, tests and medications. Many of these cases are chronic pain resulting from poor posture, poor movement patterns and spine diseases that are preventable with the right exercise strategies. Fitness professional and IDEA Fitness Journal editor Ryan Halvorson suggests that you do a combination of proper stretching and strength training to prevent back pain.
Types
You can stretch your back in one of two ways. Dynamic stretching is moving your back and adjacent muscles and joints in their full range of motion in repetitive patterns. This helps to increase neural stimulation, increase body temperature and improve tissue extensibility. Static stretching is lengthening one muscle group or joint by holding the stretch position for 30 seconds or up to a minute. This relaxes the muscle or joint and reduces neural stimulation. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends dynamic stretching before a workout and static stretching after a workout.
Function
When muscles get tense, the muscle fibers contract, causing the contractile proteins--actin and myosin--to stick to each other by nerve stimulation. Prolonged contraction of any muscles causes the surround connective tissues--called fasciae--to tighten around the muscles. This causes stiffness and a numbing pain over a long period of time.
According to Frederick, stretching desensitizes the muscle spindles, which are organelles inside muscles that regulate the length and tension of a muscle. This causes less neural stimulation to the muscle, which causes it to lengthen.
Holistic Stretching
When you stretch your back muscles, stretch them in different directions and with other body parts rather than isolating each group and moving in one direction. Your back muscles are connected to your hip, shoulders, chest and abs by fasciae and nerves. The type of stretch you do for your back will also affect those areas. Anthony Carey, owner of Function First in San Diego, recommends that you stretch your muscles in these three planes of motion: front to back, side to side, and rotating left and right.
Sample Routine
You can do three basic stretches that moves your body in three planes of motion. To do the tabletop stretch, stand about two feet away from a wall, and place your hands on it. Bend forward at your waist until your torso is parallel to the floor. Keep your legs and arm straight.
To do the side stretch, stand with your legs hip-width apart, and raise both arms above your head. Exhale, and lean your torso to your left as far as you can. Hold the end position for three seconds, and lean to the other side. Move left and right in a smooth pattern.
To do the rotational stretch, hold your arms out to your sides with your palms down. Stand with your legs hip-width apart, and rotate your torso left and right without moving your arms.
Warning
Never do static stretching when your muscles are cold and stiff. Always warm your body with a combination of light aerobics and dynamic stretching before doing any static stretching.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "IDEA Fitness Journal"; Strength Training Best for Reducing Back Pain; Ryan Halvorson; May 2009
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