Have you ever woken up with that annoying pain in your back? Or spent the whole day sitting in a chair, in front of the computer, and ended up with a really unpleasant lower back pain? A good stretch for back discomfort will benefit you!

This type of exercise contributes to the relief and even prevention of pain .It can also improve the body’s flexibility, increase joint mobility, strengthen ligaments and tendons, help with body balance, reduce the risk of injury and bring a feeling of well-being. Several benefits!

With all these advantages in mind, we’ll explain in more detail how stretching can alleviate back pain related to muscle problems. As an added bonus, you’ll also get tips on how to stretch your back and the necessary precautions when performing these exercises. Let’s get started!

Why should you try stretching for back pain?

In order to appreciate the advantages of stretching for back pain, first you must appreciate the cause of this pain. This could be due to your muscles in the body.

Throughout the day, muscles receive various contraction stimuli , which allow them to perform a wide variety of daily tasks. However, when these constant contractions are combined with the stresses of daily life , the muscles end up shortening and becoming tense. All of this can cause pain and other problems.

That’s why stretching (and mobility exercises ) is so important. As an article from Harvard Medical School points out, “stretching keeps muscles flexible, strong and healthy, and we need this flexibility to maintain a range of motion in our joints. That’s why it’s an important component in the treatment of people with back problems.

Stretching for back pain also involves the legs!

Yes, that’s right! You also need to stretch your leg muscles to prevent or reduce back pain. In fact, it’s not just your legs that need to be stretched in this process, but also your glutes and hips .

This is related to the whole muscular structure of our body, which is designed to facilitate the performance of some movements. For instance, the gluteal muscles assist in supporting the back when we are walking, standing, and sitting.

The iliopsoas muscle , which runs from the lower spine to the hips, is essential for the back, as it is responsible for maintaining our posture. And it needs attention. Changes in the length of this muscle and muscular imbalances can cause a series of problems.

Additionally, when there is limited flexibility in the hips and spine, lower back pain can occur.

Muscles in your upper legs must also be strong and flexible since when weak and tight, they can strain the surrounding structures in your back as well.

Now that you know this, let’s check out some important recommendations on how to stretch to relieve back pain.

What to consider before you start stretching?

Back pain has a number of causes, the primary ones being poor posture and injuries. Hence, it’s best to visit a specialist before beginning to perform stretching exercises for back pain. This ensures you get advice regarding the best-suited exercises for your case.

Whether or not you already have pain, understand that it is never too late to begin back stretching, properly guided. Nevertheless, remember that you have to do this exercise on a regular basis in order to enjoy its rewards – whether to cure pain or even avoid it.

In general, everyone can use stretching exercises regardless of age and time of day, as long as possible. Were you standing all day at a music festival or engaging in some other activity that has made your back sore? Stretch!

But do not forget this golden rule: do not push yourself beyond your capacity to the extent of causing pain or undue discomfort while exercising. Also consult a specialist prior to performing any exercise.

How to stretch your back?

There are several stretching exercises for back pain that can be performed as part of a treatment plan for those suffering from this type of problem. Ideally, this exercise program should be customized by a professional to meet your needs and introduced gradually.

However, when back pain appears in everyday situations, such as after sitting for a long time or spending the day cleaning the house, for example, a good stretch can alleviate the discomfort. For these cases, we have separated some simple exercises .

Before you do them, however, remember that they should help you and not hurt you. It is normal to feel tension in the part that is being stretched, but this should not cause pain . So, stop doing the exercise immediately if this happens and talk to your doctor.