If you suffer from a back pain or injury, your physical therapist or doctor may provide stretches that help reduce pain and prevent further injury. These stretching exercises generally help improve flexibility in the injured area, but they also involve stretching other muscles in the process, including your knees, quadriceps, hips and hip flexors and hamstrings. If you are trying stretching exercises on your own, discuss the exercises with your physician to determine which stretches will work best for you.
Function
Back injuries caused by an accident or overuse often shorten the muscles supporting the spinal column. The shortening of muscles may limit movement in the spine, which can cause back pain. Further, tight muscles in one part of the spine may cause problems for the entire vertebral column. Stretching allows muscles to relax, keeps them flexible and reduces stress on the joints. A regular stretching routine helps eliminate stiffness and reduce pain and allows the spine to perform front-to-back and side-to-side movements.
Static Stretching
Static stretches -- holding a stretch without moving -- activates the golgi-tendon reflex. The golgi-tendon's purpose is to protect ligaments, tendons and muscles from injury. Holding a stretch for 30 to 60 seconds causes a lengthening reaction, allowing the muscles to relax and stretch. Static stretches may be performed in a seated, standing, prone or supine position. A spine twist is an example of a static stretch for your back. Lie face up on the floor or a mat, bend your right knee and place your right foot on your left knee. Slowly twist your right knee to the left while extending your right hand on the floor. Gently press your right knee with your left hand. Take a deep breath and ease into the stretch. Hold for 20 to 30 seconds and repeat on the opposite side.
Dynamic Stretching
Dynamic stretches involve movement throughout the exercise. These types of stretches should be performed as part of a warm-up routine or prior to exercising. You might also perform these stretches first thing in the morning to improve range of motion in your back. The cat and camel stretch helps strengthen your abdominal and back muscles, according to The Patient Education Institute. Perform this stretch on your hands and knees by arching your back up then slowly dropping your back and abdominal muscles toward the floor. Perform about five to eight repetitions.
Considerations
Use proper technique when stretching or trying a new exercise. Take your time and don't rush through stretches. Allow your movements to be precise and fluid. Gerard Malanga, M.D., director of Pain Management at Overlook Hospital in Summit, New Jersey recommends stretching with a video, listening to relaxing music or stretching with a friend to stay motivated while you improve range of motion in your spine. Regular stretching can reduce back injury and relieve chronic back pain.
Warning
Avoid jerky, sharp movements while performing back stretches. Never force a stretch; only stretch until you feel mild tension. Breathing helps you and your muscles relax while stretching. Take a deep breath in and reach farther into your stretch as you exhale. Talk to your physician if you experience pain while stretching.
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