Back Pain - 3 Essential Stretching Tips

Back Pain - 3 Essential Stretching Tips

Are you one of the countless adults who experience back pain? Are you suffering from back pain, not just for weeks, but for years with recurring back pain?

Chances are, you're like so many adults, 80% in fact, who suffer from back pain at some point. It may go away with either treatment or a few stretches, but then it soon returns.

Is there a simple approach to get rid of your back pain once and for all?

The most common approach is to use stretches. Certainly they are helpful, but they should be used as part of an overall regimen. In order for your back pain to completely and permanently disappear, you need to relieve muscle tension, strengthen weakened muscles, and move your joints freely and easily.

But first about the tense muscles...

Stretching tip #1

The first essential when it comes to stretching is knowing how to stretch. The most common stretch is called isometric stretching. Here you hold the muscle in a state of tension for about a minute. However, this is the least effective way to stretch if you have back problems. It takes too long and is less effective at reducing muscle tension.

The best type of stretching is called PNF. It takes less time and when used correctly reduces muscle tension within days. A PNF stretch uses rebound relaxation of the muscle. They put the muscle in a state of tension and then gently contract it.

Best of all, you only need 6 seconds to do this stretch effectively.

Stretching tip #2

The second important tip for stretching is what to stretch. There's no point in knowing how to apply an effective stretch like PNF if you're stretching the wrong muscles.

Targeted training of the right muscles will not only quickly eliminate your back pain, but also prevent it from recurring. Muscles need to be stretched on each side, not just the side of pain.

You also need to stretch the muscles that change the posture of your spine. The reason is simple enough. Where your back pain is doesn't mean that's where the problem lies.

For example, if you have neck pain, it may be caused by a tight lower back. The same applies to your lower back, this can be caused by your lower leg muscles and postural changes have occurred that allow lower back pain.

Stretching must target the correct muscles or back pain will remain or soon return.

Stretching tip #3

The most important part of stretching is not how or what to stretch, but when to stretch.

When you stretch a muscle, you're trying to relieve tension. In other words, you want the muscle to relax. So if you strain a muscle as soon as you stretch it, that relaxation will disappear.

Therefore, the most important thing is to know when to stretch. The best way to stretch is to use PNF. You then need to target the correct muscles and then stretch them three times a day. The most important thing is to relax the muscle after you stretch it.

Knowing when to use stretches is an area that rarely receives attention. This is the main reason why there are so many ineffective stretches. That's why so many adults keep seeking help.

Back pain will persist unless you address the 3 causes of back pain – your tight muscles, weakened muscles and joint imbalance. Knowing how, what and when to stretch is an essential part of this process.

Inspired by Graeme Teague