Stretching is an important element to realign your spine and help correct postural imbalances that can be an underlying source of common back pain. The better your spinal alignment, the better your posture and flexibility, the better your back health will be.
Attaining and maintaining a balanced core is also crucial. Core imbalance is the condition of excessive compression, which can cause the spine to curve forward in a C-like shape. It can be caused by many everyday activities such as sitting at a computer, reading in bed, driving a car, or smartphone usage, which is why many people with nine-to-five jobs feel neck and back pain.
[Read More on Core Strength Training Drills to Learn Proper Alignment]
I highly recommend taking time each day to stretch. You will get a lot of benefit from committing very little time! The idea is the get out of and stay out of back pain, so consistency is key. Stretching properly should always feel good. Start slowly and build up to deeper stretches.
1. Back Bend:
Combating excessive forward flexion is the most important stretch for relieving back pain. This is so true that I invented a device called the BackBridge, which offers a stable platform for doing a back extension stretch. You can also use a physio ball to perform the stretch. Lie over the curvature of the device so that your lower back is gently stretched. Rest your arms behind the head and hold for two minutes. Do this twice a day: once in the morning and once at night.
2. Standing abdominal stretch:
Stand with your feet hip distance apart, knees slightly bent. Lift your arms out in front of you and raise until they are extended straight overhead. Bend back slightly, stretching the abs. Repeat this 12 times.
3. Side lying stretch:
Again using the BackBridge or a physio ball, lie on your side over the device with the top of the ball at your rib cage. With your bottom hand, grab the wrist of your top hand and extend your arms overhead along the ground. You should feel a gentle stretch along your rib cage and abdominals.
4. Cobra pose:
This classic yoga pose is excellent for fighting off back pain. Lie face down with your hands in front of you and do a half push up so that your upper torso is elevated but your pelvis is still has contact with the floor or yoga mat. Raise your eyes to the ceiling and hold for a count of five, then slowly lower yourself down and repeat. This stretch really works your lumbar extenders and lower back while stretching and lengthening the core.
5. Reclining twist:
Lie on the floor. Keep your shoulders flat on the floor and bring one knee towards your chest. With the other leg flat on the floor, pull your bent knee over your torso, placing your knee across your body onto the opposite side. Hold the stretch and repeat on the opposite side. It's important to keep both shoulders flat on the ground or mat throughout the stretch.
6. Single knee to chest:
Lie on your back. Pull one leg toward your chest and keep the opposite leg flat on the floor. By gently angling the raised knee inward or outward, you will stretch different parts of your hip flexors.
About the author: Dr. Todd Sinett, a NYC-based chiropractor, challenges the current approach to back pain with a three-pronged approach that addresses structural, emotional and dietary factors to identify and treat the root cause of the pain in order to help his patients lead healthier, happier lives. Devoted to providing his expertise beyond his clientele, Sinett is the author of 3 Weeks to a Better Back (October 2015), and The Truth About Back Pain, his first title. Sinett is also the creator of the BackBridge™ System, the first and only back pain device developed to help relieve core imbalance with stackable levels to help users gain flexibility and improve the health of their spine in just two minutes a day. For more information about Dr. Sinett, please visit www.drsinett.com.
