Back strain is a condition characterized by an injury to muscles or associated structures called tendons in your back. It differs from a back sprain, which involves an injury to your ligaments, which connect bone to bone. You can help relieve a back strain with a number of different stretching exercises.
Back Strain Basics
You can develop a back strain if you pull or twist a muscle or tendon in your back, according to SpineUniverse. You can also develop a strain if you lift a heavy item improperly or otherwise overstress or exceed your back's tolerances. In most cases, you can resolve a strain in a few weeks without medical treatment. Common initial steps in self-treatment include resting your back for a day or two and using ice packs, nonsteroidal anti-inflammatory medications and use of some form of compression wrap. After a couple of days, you can start working your way back to your normal activity levels.
Before Stretching
When you start activity following a minor back injury, you will need to begin with light aerobic activities such as walking or riding a stationary bike, according to the U.S. National Library of Medicine's MedlinePlus. These activities will typically increase the blood flow to your back and help encourage healing in your affected tendons or muscles. You will also need to stretch and strengthen your back. However, if you begin stretching before performing preliminary aerobics, you can actually worsen your injury. If you are unsure when to begin stretching following a back strain, ask your doctor or a physical therapist for advice.
Stretching Routine
SpineUniverse recommends a series of consecutive stretches to help ease the effects of pain from back strains or sprains. Begin with pelvic tilts, which stretch your lower back and strengthen your lower abdominal muscles. Follow these with knee-to-chest stretches, which loosen your lower back by requiring you to gently pull each knee toward your chest; lower trunk rotations, which increase your lower back flexibility and mobility; hamstring stretches, which help ease lower back tension; and bridge stretches, which stabilize your spine by strengthening your lower back. Ask your doctor or physical therapist for full instructions on how to perform these movements.
Stretching and Prevention
A regular stretching routine can also help you prevent back strains from occurring in the first place, SpineUniverse notes. Additional components of a strain prevention regimen include using proper body mechanics during everyday activities, eating a well-balanced diet to promote the health of your muscles, stopping smoking to increase the blood flow to your muscles, maintaining a proper weight and regularly performing exercises that promote muscular conditioning and joint flexibility. Ask your doctor about the best way to establish an appropriate program.
Considerations
If you have severe back pain, you will need to contact your doctor, SpineUniverse explains. Also talk to your doctor if your strain doesn't heal within roughly two weeks, if your strain is accompanied by numbness in your back or leg, if you have had previous back injuries, if your condition interferes with your sleep or if you notice a change in the shape of your back.
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