Strengthen Your Back Through Stretching

Strong muscles and a strong body mean that having a strong spine and back go hand in hand. If you find that chronic low back pain or a recent injury that is causing pain in your back then some of the following might be perfect for your recovery and prevention. One of the biggest benefits of exercising your spine is that it increases stability while at the same time promotes flexibility. That means while you are being active or non-active your spine is aligned and ready for whatever comes. 

How Stretching Activates Your Back

Compression and misalignment are major factors in chronic back pain. Now if you are currently experiencing this then doing too much can increase the pain so be careful. It is also important to remember that every back is different and that you should consult with your doctor before starting any type of program. If you do not have a spine doctor then we have one for you!

Some of the benefits of stretching come from reducing the tension in the muscles that are actually supporting the spine. When there is too much tension you may suffer from pain or end up having a number of back conditions. 

You will improve your overall range of motion in your spine through stretching. This gives more of an opportunity to move fluidly. Last is stretching can assist in reducing the risk of disability caused from back pain. 

Top 6 Stretches For a Stronger Back

  1. Back Flexion
    1. Pull both knees into your chest
    2. Push your head forward meeting your knees gently until you feel the stretch on your lower back and neck
  2. Bridge Stretch
    1. This works both your back and your lower body at the same time
    2. Lie flat on the ground with your feet on the ground and your knees bent shoulder width apart.
    3. Raise your hips off the ground while keeping your shoulders on the floor
    4. Hold for sets of 5-10 seconds
  3. Chin to Chest Stretch
    1. This can be done standing or sitting
    2. Simply slowly move your head forward until your chin touches your chest
  4. Hip Crossover Stretch
    1. Lie flat on your back with both legs out in front of you
    2. Bend your knees and place your left ankle over the right knee
    3. Grab the right knee and pull it into your body
    4. This will loosen up the hip flexor and buttocks
  5. Lumbar extension in prone prop
    1. Lie on your stomach
    2. Get into the plank position
    3. Sink your stomach to the ground causing the stretch
  6. Cat Cow stretch
    1. Get on hands and knees
    2. Arch your back and hold it for 5 seconds
    3. Sink your stomach to the ground and hold for 5 seconds

Prevent Back Pain Through Exercise and Stretching

The biggest takeaway from this post is keeping the muscles loose and strong around your spine. If you are currently dealing with pain we recommend you speak with your doctor or come to one of our locations in LaGrange or Newnan and let us consult.  Doing this before starting any type of workout / stretching program can make sure it is right for you. A strong back can prevent injuries and keep you mobile as you age. Using the stretches here can assist you with just that.