March, 2024
Back pain is a very common issue that we see at REP Athletics. Lots of different things can relieve this, such as visiting a chiropractor or getting a massage. However, one of the most effective ways to relieve back pain and increase mobility is through exercises and stretches. Common causes of back pain can include repetitive movements, muscle strains, trauma (from falling down, for example), degenerative discs and bones, and much more. But how do stretches even help relieve that? Well, when you do stretches that activate specific muscles in the back that may be causing you pain, blood flow bringing nutrients to that area is increased. This improves the healing process as well as reduces stiffness that may be causing discomfort or pain. As well as increasing blood flow, stretching elongates your muscles, getting rid of tension and stiffness.
Here are some tips to help ease your back pain.
-Of course, stretch daily to promote your spinal health
-Avoid sitting with poor posture. When you’re sitting, try sitting upright to relieve the load on your spinal discs, and remember to get up and walk every so often.
-Lift correctly. If you go to the gym, or even if you lift heavy stuff often, it’s very easy to twist the wrong way. Use proper form and use your leg muscles when you pick up heavy items.
-Reduce pressure on your back when you sleep. Believe it or not, sleeping flat on your back actually puts pressure on your spine. Try putting a pillow under your knees to elevate them.
-Quit smoking. Smoking actually restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration.
Some easy stretches you can try at home to relieve lower back pain are knee to chest stretches, lower back rotational stretches, and a cat-cow stretch. If you have back pain, you should try them!