Everyone loves a good stretch. The practice feels good because the act of stretching activates a network of relaxing and calming nerves and increases blood flow to one's muscles. Stretching also releases endorphins that boosts one's mood and alleviates pain.
But some areas of the body are easier to stretch than others. Hamstrings, quads, triceps and neck muscles, for instances, are popular muscle groups to stretch and relatively simple to target. One's lower back muscles, by contrast, can be a more difficult area to stretch effectively, especially for anyone struggling with lower back pain.
Experts weigh in on the best way to stretch one's lower back − and when to avoid doing so.
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In addition to the aforementioned benefits, stretching can improve one's flexibility, blood circulation and gives the body better range of motion. Some such benefits can be especially rewarding in one's lower back because the area is known for stiffness, where muscles often tense up. "Even though a person’s arms and legs may be wonderfully supple, his or her back may be very stiff," explains Loren Fishman, MD, a professor of physical medicine and rehabilitation at Columbia University. One's lower back muscles are comprised of extensor muscles, flexor muscles and oblique muscles, and include the muscle mass known as the erector spinae − the muscle group that helps hold up one's spine and glute muscles.
Targeting this muscle group can be especially helpful. "Stretching the muscles of your lower back and surrounding regions can help improve mobility and aid in injury prevention," says Stephen Dering, PT, an orthopedic clinical specialist at Massachusetts General Hospital. "Many of the injuries I encounter in the clinic can be prevented with proper warm-up including stretching and strengthening techniques," he adds.
While most people can find a back stretch that works for them, Andrew Frost, PT, a practicing physical therapist with Intermountain Health in Salt Lake City, says that various stretches benefit people differently. "Some elements of your back will respond well to certain movements or stretches, while others may respond poorly," he explains. "For this reason there is no universal set of stretches that will improve everyone’s pain."
But there are common lower back stretches that work for many people who have tried the following:
Such stretching exercises are best for stretching and targeting "garden variety lower back pain," says Fishman. That's the kind of back tension or muscle spasm that commonly results from extended periods of sitting or from excessive bending or leaning over. Stretching through such pain is OK, says Frost, within limits. "A mild increase in discomfort when you stretch is fine, so long as it remains mild and does not last for more than 20-30 min after you stretch," he explains. "If you are having more intense pain when you stretch and it lasts for hours after you get done, it would probably be best to stop the stretches you are doing and consult a professional," he adds.
It's also important to remember that some medical conditions require one to avoid lower back stretches completely. These include sacroiliac joint derangement, piriformis syndrome and scoliosis, Fishman says. Still other conditions can be helped with lower back stretches, but usually require special techniques to ensure no harm is done to the affected area. "The best way to stretch your lower back always depends on what is wrong with it," Fishman explains. For instance, someone with spinal stenosis will need to stretch their back muscles completely differently than someone with a herniated disc.
"If an individual is unsure what stretches they should be implementing for their lower back," councils Dering, "I recommend consulting a healthcare provider such as a physical therapist who can instruct them on the safest and most beneficial forms of the exercise."
This article originally appeared on USA TODAY: Stretches for lower back pain can help ease discomfort. Here's 5 to try
2023-05-13T13:08:45Z dg43tfdfdgfd