Here a City Centre Chiropractic we maintain that regular exercise is important both for alleviating and preventing back pain. One of the most important types of exercise from the back’s point of view is stretching. Stretching is one of the most enjoyable types of exercise and is particularly beneficial for the back as it keeps it mobile and reduces most muscular tension.
Finding a time of day to stretch that best suits your lifestyle is important to ensure that it becomes part of your daily routine. If you like a slow leisurely start to your day, begin with some gentle stretches as soon as you get out of bed. Conversely, If you need to slowly unwind at night, do your stretches before you go to bed. Or try pilates or yoga classes which use stretch work to strengthen and develop flexibility within the core muscles which assist in supporting your back.
It’s best to warm up before doing stetches as this makes your muscles more pliable and less susceptible to strain. Warm up by walking briskly around the house or just marching on the spot. Furthermore do some simple mobility exercises such as arm raises, little knee bends or hip circles.
After warming up, ease gently into the stretch until you feel a tiny bit of tension. This tension is caused by what is known as the stretch reflex which is the bodies way of protecting itself from injury. When you try to stretch a muscle. The brain makes the muscle contract in order to prevent it from being over-extended or damaged. The more you try to force the stretch, the stronger the stretch reflex fired and the more tension or pain you will feel in the muscle. For effective stretching, when you reach this initial point of tension. Hold the stretch until this reflex backs off as it thinks the muscle is out of danger. This takes about 6-10 seconds. Then slowly develop the stretch by gently easing into it until you feel the stretch reflex restraining you again. Continue trying to develop the stretch for 30 seconds. Please ask Amanda or Emily at the front desk for your handout on Low Back and Leg Stretches.
Adapted from The No Nonsense Guide to a Health Back