Your back is tight and sore and all you want to do is stretch it, right? The most common position of relief is bent over forward with your lower back muscles on stretch and your spine is in big flexion. Well hold off for a second, even though it may feel great in the moment in many cases you may be doing more harm than good.
Why Shouldn’t You Stretch Your Lower Back All The Time?
If you are complaining of a tight lower back, and your first instinct is to stretch it, read this and think again. Stretching in some cases can help, but in others it will only cause more damage.
According to Dr Stuart McGill often the problem isn’t necessarily tight muscles but actually neurogenic tension. In this case if you start to stretch your lower back muscles you will just be tighter the next day when the neural tissues start to react.
For those suffering from a bulging disc, trying to do stretches and putting yourself into more extreme flexion will often only cause the disc bulge to get bigger and more aggravated.
Another point he looks at is the fact that the lower back is built for stability, not flexibility. More flexibility in the lower back means more chances and risk of a disc bulge, as more stress is placed on them. Typical lower back pain stretches can cause more damage than good. If you think about the movement of your core, actually most of the time it works to stop your body twisting, not to twist itself. Promoting flexibility in the lower back can often be dangerous in certain people.
If you do actually have tight muscles in your lower back, you are better off getting some soft tissue work done through the area, it puts your muscles on a greater stretch as well and ensuring that your spine doesn’t get into any crazy positions. This will ensure you lower your risk of disc bulge and keep your lower back and core able to resist movement and be stable.
What Are Some Good Lower Back Pain Stretches?
These are great stretches for lower back pain relief. it safe and will ensure that you are putting yourself in a position to overcome your lower back pain. I like that you focus more on the hip flexors. There is no secret on Laurens Fitness about what tight hip flexors can do to your lower back.
Try this stretch out. Ensure that you hold it for 30 seconds.
Doing strength exercises for strength endurance of the core will also help. Variations of the prone hold and exercises such as glutes and bird dogs will go a long way to helping your achieve good lower back health.