Strained Lower Back With Stretches

The purpose of stretching is to increase the range of motion of a joint and the muscle groups involved in the joint movement. This improves your flexibility, which is one of several fitness components used to assess overall fitness levels. While stretching is considered to be a beneficial activity and is a crucial part of an exercise training program, it can also lead to muscular problems. Without proper progression and technique, lower back stretches can lead to muscle strains.

Function

Stretching is an elongation of a muscle, muscle group and tendon connecting your muscle to your bone. Your muscles and tendons are elastic. They can elongate, then return to a pre-stretch condition. With consistent stretching, the range of motion of the affected joint will increase, resulting in improved flexibility. Factors affecting a stretch are the force and duration of the stretch. A low-force, long-duration stretch is considered a stretch with a low risk of injury.

Types

Static stretching is a slow stretch that is held for 30 to 60 seconds and is considered to be a low force stretch. Static stretching can be active, or self-imposed, or passive, and performed with a partner. Dynamic stretches are performed with movements that may mimic the activity to be performed. PNF, or Proprioceptive Neuromuscular Facilitation stretching combines muscle stretches and contractions performed with assistance. Ballistic stretching consists of short, quick movements and is not recommended.

Effects

The type of stretching, and when the stretching occurs, may cause lower back strain. Static stretches are more effective when performed after an activity, not before. Static low back stretches performed without an effective warm-up may cause lower back strain. Dynamic stretches are suggested for warm-up sessions. It is important to maintain correct spinal alignment with movement. Dynamic stretches performed with poor technique or alignment may cause muscle strain. PNF stretching is typically done as part of a rehabilitation program. It is important to communicate range-of-motion limits when performing partner assisted stretches. A mis-communication can result in overstretching past a comfortable range and resulting in muscle strain.

Prevention

Weak back and abdominal muscles, poor posture and inflexibility contribute to back problems. Pain and discomfort may result with any type of activity, including stretching. A training program to strengthen your back and abdominal muscles will improve spinal support. Increased muscle strength and spinal support will improve spinal alignment and help improve stretching technique. Improved stretching technique will diminish back pain and weakness.

Benefits

With decreased lower back strain, stretching benefits can be realized. Benefits include more effective muscular training, increased circulation and balance, and the ability to perform everyday tasks without pain and fatigue. Additional benefits include decreased stress and a lower risk of injury.