For those who suffer from lower back pain, it may feel like you’d do anything to find relief. Whether your pain was caused by an injury, overworking your spine, or from long hours in a chair, there are some things you can do to help relieve back pain. Stretching a few minutes every day can go far in helping to alleviate your pain and prevent future pain. Here are some of the benefits of stretching to relieve your lower back pain.
The Advantages of Stretching
- Stretching relaxes and lengthens the muscles of your spine. While stretching your back is important for back pain relief, full body stretching can relieve tension you may be holding, which can cause other muscles to work harder to compensate.
- Stretching increases circulation, which means that your tired muscles get a fresh supply of oxygen and nutrients. Your circulatory system can also clean up muscle waste and dead cells that may not be moving out of the area efficiently.
- Stretching can bring drastic improvement to aches and pains, and can even help you eliminate them
- Stretching warms up your muscles and can help prevent injury. For this reason, it is important to always stretch before beginning a physically demanding activity.
- Stretching can encourage your body to strengthen weak muscles, which can help relieve pain.
- Stretching can minimize and prevent back spasms and stiffness, as well as be used to treat piriformis syndrome. This occurs when the piriformis muscle grows too tight and weak, which can cause pressure on your sciatic nerve.
Tips to Begin Stretching
Stretching can be a gentle form of pain relief, but it can take some practice to become effective. Poor form can also cause injury, so it is important to use a mirror or a spotter to help you learn the correct form when learning new stretches. Here are some other tips to help you get started.
- Wear comfortable clothing that won’t restrict your movements.
- Never force a stretch or position. Stretching should be gradual and gentle, and never painful. If you are struggling with a position, use stretching aids such as yoga blocks, cushions, or stretching bands to help your progress.
- Move slowly into a stretch, and never bounce in the stretch. This can cause muscle tearing. Instead, slowly move into the stretch until you are unable to stretch further without pain, hold the stretch for 15-30 seconds, and move back out of it to rest. Stretches should be performed with 2-5 slow repetitions. Most muscles reach maximum elongation after 4 repetitions
- Stretch one side of the body at a time.
- Stretching can take time to see improvement. It may be discouraging to see no noticeable results after several sessions, but it can take several days or weeks for improvement to occur. Develop your routine and improvement will come.
- Consult your doctor before starting any new exercise routine, including stretching. Working with a trainer or experienced individual can also help you develop good form and habits, which can prevent injury.
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Are you seeking relief from your back pain? At the Pain Medicine Group, we are dedicated to helping our patients live their lives without pain. We use a number of cutting-edge treatments to help you find relief, and our Orlando pain management doctors have a wealth of experience to aid you in your journey to wellness. Schedule an appointment today to develop your customized treatment plan.
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