Last week I talked about some exercises back pain sufferers should perform on a regular basis to strengthen and tone the muscles of the back. Stretching is just as important as strength when it comes to a healthy back. In fact, if you only strengthen the muscles and neglect to stretch them, the muscles can become very tight, limiting mobility and even leading to further injury. These are some of my favorite stretches, and they can be done almost anywhere.
Cat and cow: Start with this stretch to warm up the muscles of the back. This can also be done before a strengthening routine. Begin on hands and knees, with the hands directly underneath the shoulders and the knees directly underneath the hips. On an inhale, arch the spine and look up at the ceiling. The abdomen lowers as you arch—this is the cow part of the pose. On your exhale, begin to draw the navel up toward the spine, rounding the back. Your chin will tuck in slightly towards your chest and your gaze will be at your belly button. Continue to alternate between a rounded and arched spine with each exhale and inhale. Try to lengthen each breath to make each movement longer. Perform 10 repetitions.
Forward fold: This is a good stretch for opening up the lower back, as well as tight hamstrings, which are often the cause of some types of chronic back pain. Stand with your feet about hip-distance apart. Raise your arms over your head and take an inhale. Exhale as you slowly bend forward from the hips. If the hamstrings are very tight, you can bend into the knees to alleviate some of the pressure on the backs of the legs. Regardless, let the knees be soft, not hyperextended. The important thing in this stretch is not to go too far. Try to keep the spine flat as you fold forward; if the back begins to round, stop and back out a little. This should be a gentle stretch that helps you open up over time. When you have reached your maximum forward fold, relax the arms and the head. You can grab opposite elbows and hang in “rag doll” if that feels nice. Hold in this position for about 30 seconds and then slowly roll back up to standing, vertebra-by-vertebra, the head coming up last. Repeat one more time.
Piriformis stretch: A tight piriformis muscle can cause lower back pain, including sciatic pain. Lie on your back with your legs stretched out in front of you. Bend your left knee and place the foot flat on the floor. Bend your right knee and bring the ankle of the right foot to the top of the left knee, just above the kneecap. The right knee will drop out to the side. You should see the shape of a #4 in the placement of your legs. Now reach around and interlace your fingers behind the left thigh. Pull the left thigh in toward your chest. You should feel the stretch in your outer right hip. Hold here for about 30 seconds and release. Switch sides.
Knee-to-chest stretch: This is another stretch that is good for the low back and hamstrings, and it also loosens up the glutes. Lie on your back, bend your right knee in toward your chest and interlace your fingers about two inches below the kneecap. Using your bicep strength, gently pull the knee down toward your right shoulder. You may feel a slight “pinching” sensation in the right hip. This is normal. Continue to apply gentle pressure for about 30 seconds and release. Switch sides.
Twist: Not only do twists release toxins from the system, they are also great for stretching and aligning the spine. Lie on your back on the floor. Bend your right knee, lifting your right foot off the floor. Reach your left hand to the outside of the right knee and pull it across the left side of the body. Keeping both shoulder blades on the floor, continue to press the right knee down toward the floor on the left side of your body. Turn your head to the right and extend your right arm out 90 degrees from your shoulder. You should feel the stretch through your midsection. Hold for 30 seconds, release, and switch sides.
Try a couple of these stretches out this afternoon. Later this week we’ll put these stretches together with the strengthening exercises for a weekly plan, and I’ll give you some other tips on working this into your weekly exercise routine.
Jody Braverman is a Seattle-based personal trainer, yoga instructor, and health and fitness writer. Contact her with comments or questions at JodyBraverman@gmail.com.
Added on 03/24/2010
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