30-DAY MONEY BACK GUARANTEE
Low back pain is common amongst athletes and the general population. The pain can be due to many things such as an injury, limited mobility, performing exercises with bad form, sedentary lifestyle and more. Regardless of the cause, it can lead to discomfort for the individual.
Learn how to stretch properly to release that muscle tightness and increase mobility to improve your posture and feel better during your workouts.
If you want the maximum benefit from stretching your back, using proper techniques is essential and an important way to avoid injuries. Be sure to use the following back stretching tips:
According to the World Health Organization, low back pain is the No. 1 reason for missed work days worldwide! In the United States, low back pain is the fifth most common reason people visit the doctor. With 31 million Americans having low back pain at any given time, you aren’t alone!
A common misconception is that resting helps the pain go away but instead, it is the opposite. With inactivity, there is an increased risk of experiencing muscle strains, injuries, and more. Stretching is some of the best medicine you can do for yourself. Stretching on a regular basis can help reduce your lower back pain and prevent serious symptoms.
Finding the sweet spot to release the tension and pain in your lower back muscles can be difficult if you don't choose the right stretches for the job. Here are three stretches for lower back pain that almost everyone can do:
Following an afternoon at the computer or a long day while working in your yard, the knee to chest stretch not only feels great throughout the body but also restores some of your flexibility and reduces stiffness.
Bonus tip: You can make this stretch even more difficult by simultaneously bringing both of your knees to your chest for 15–20 seconds. Do this at least 3 times with 30 seconds of rest between sets.
The Supine Twist relieves the tension in your lower back while working your abdominals, back muscles, and the muscles around your pelvis.
You can decompress your lower back with the supported bridge stretch.
By extending your legs from their bent position, you will increase the stretch in your lower back.
When you think about back pain, your thoughts immediately go to the lower or upper back pain. However, pain in the middle of the back while not as common still happens! Most often it comes on slowly and occurs in youth and elderly populations, but anyone can have it.
Middle back pain can be caused by several different problems including poor posture, obesity, muscle strain, falls, herniated disks, pressure on the nerves in the spine, Osteoarthritis, age, and vertebrae fractures.
If you have been hunching over your desk all day, these lumbar extension exercises will offer you some relief.
The Cobra Stretch is a great and common lumbar extension that can release that tension from being in too much flexion.
Another great way to do lumbar extension is by using the ProsourceFit arched back stretcher.
This gentle spinal movement releases stiffness in your mid-back.
Do you feel like the weight of the world is on your shoulders? Then you probably have upper back pain. Stress and tension are often felt in the muscles of your shoulders and upper back which then leads to neck pain, shoulder pain, and headaches.
Your upper back starts at the base of your neck, includes both of your shoulders, and extends down to your mid spine. One of the most common causes of upper back pain is muscle tension, degeneration of the facet joints, disc herniation, and posture.
These simple upper back stretches can be done just about anywhere to stretch and dissolve tension as it builds.
The Butterfly Stretch is good for both your shoulders and upper back.
The Scapular Squeeze is good for both your shoulders and upper back.
This stretch relieves tension on your neck and improves your posture.
Incorporate all of these back stretches into your daily routine to kick your back pain to the curb and feel your best. You can also try an arched back stretcher from ProsourceFit if you’re looking for an easy to do full back stretch.
Association of Academic Physiatrists (AAP). (2017, February 6). Quicker treatment of low back pain leads to faster improvement and lower healthcare costs and utilization. ScienceDaily. Retrieved October 13, 2021 from www.sciencedaily.com/releases/2017/02/170206084915.htm
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