Pain in the lower back is a leading cause of missed work for Americans, according to the American Council on Exercise. Whether caused by lifting heavy objects, lifting and twisting the back during yard work or simply sitting at a desk for hours with poor posture, back aches and pains can take some time to heal. Check with your doctor before beginning back stretches to determine exactly what is causing your back pain and to ensure that the exercises you do are appropriate for your specific injury.
When to Stretch
Vivian Grisogono, author of "Sport Injuries: A Self-Help Guide," says that you should wait for most stretching exercises until after you have completed back-strengthening exercises successfully for a few weeks, with a hanging exercise being an exception. Grisogono says that simply hanging from a bar with your hands allows your body to relax and stretch out. If hanging doesn't cause pain, Grisogono recommends swinging both legs together from side to side or holding your legs apart for a count of three.
How to Stretch
Most people know that bouncing in a stretch can do more harm than good to your muscles. The right way to stretch is to do so slowly in a relaxed and sustained way, according to Bob Anderson, author of "Stretching." Anderson recommends spending 10 to 15 seconds in an easy stretch to the point of only mild tension and allowing your body itself to relax into a deeper stretch for the next 10 to 15 seconds.
Stretches on Your Stomach
Grisogono advises beginning stretches while lying on your stomach with your arms bent close to your sides and your hands under your shoulders. Push your arms straight, raising and arching your back. Lift your head along with your back so it stays aligned with your spine. Hold for a count of 10 and relax. Next, reach back and hold your ankles in your hands, stretching your shoulders and ankles upward and backward to arch your back.
Sitting Stretch
Do this stretch several times a day while sitting in your office. Keep your feet on the floor and lean forward slowly, bending from the hips. Bend your neck forward as well and let it drop toward your knees. Grisogono recommends holding the position, with no pain, for a count of 10.
Standing Stretches
This exercise can also be done anywhere, anytime, according to Grisogono. Stand with your legs apart and bend sideways -- be careful not to bend forward or back. Raise your uppermost arm over your head. Don't worry about how far you can go, just feel the mild tension and let your body relax into the stretch.
Yoga Stretch
The downward-facing dog, according to the American Council on Exercise, stretches the back the hips, legs, arms and buttocks. Begin by kneeling with your hands facing forward, shoulder-width apart. Slowly drop your feet flat to the floor and extend your legs, pushing your hips backward and upward. Keep your head aligned with your back, between your arms. Keep your back straight and don't allow it to arch. Your body will resemble an inverted V-shape.
References
- American Council on Exercise: Protecting Your Back at Work
- "Sports Injuries: A Self-Help Guide"; Vivian Grisogono; 1984
- "Stretching"; Bob Anderson; 2000
- American Council on Exercise: Downward-Facing Dog
