The Three Worst Stretches For Back Pain
Stretching is one of the most often used methods to reduce back discomfort. Unfortunately, most stretches for ease can cause more harm than great.
The lower back is one of the most confusing areas of the human body, perhaps only 2nd in that category to the brain. Many so-called treatments completely ignore the useful anatomy of the lower back. Due for this misunderstanding, there are three stretches regarding back pain that are frequently suggested but can actually increase your pain whenever performed over time.
The number one arrest is the lower back rotational stretch. This is the stretch that involves laying down in your back and twisting your legs within either direction while holding your own shoulder blades against the ground.
The the fact is that the lumbar vertebrae are not constructed for rotation. If you have seen one of these simple vertebrae in person before, you would observe that the lumbar vertebrae are much larger than their thoracic and cervical alternatives. As a result, the lumbar backbone do not have much capacity for rotation.
In fact, each lumbar vertebra may normally only rotate by a several degrees (usually 1 to 3), while each thoracic vertebra may rotate almost 10 degrees.
As a result, most of our spine’s rotating capacity stems from the middle and top spine, not the lower back. Attempting to get more rotation from the lumbar backbone by performing the rotational stretch out is a recipe for more pain with time rather than relief. The expression “forcing a square peg into a round hole” fits perfectly here.
The cause this stretch (and the next stretch) remain popular is due to the fact that these people feel good while you are performing them. Picking a scab also feels great, but does not help the cells heal! The relief from these exercises is temporary and the injury will be perpetuated. This “feel good” mentality is really a trap; just because something feels great does not make it healthy. Extra rotating capacity at the spine only results in a higher risk of injury.
The following common but dangerous stretch will be “knee to chest” stretch. This stretch for your lower back involves laying down on your as well as pulling your knees to your chest. This stretch invokes something known as the “stretch reflex”; this forces the stretched muscle tissue to relax and prevents it through contracting properly for about 20 mins. This also provides a pain-relief impact.
The net result is that your back muscles can no longer contract effectively (reducing spinal stability) and the area will be numbed (making it hard to tell in case you are injuring yourself). Due to the reduced stability and sense of discomfort, it is easy to injury your lower back in this 20 minute refractory period. Additionally, once this reflex wears away from, the person performing the stretching has returned in pain and none the greater for it.
The final stretch will be the “toe-touch” stretch, which involves bending ahead and trying to touch your feet. This stretch can cause further damage because the spine is in its many susceptible position to injury if it is flexed. Additionally, tight hamstrings in many cases are used by the brain to splint the particular spine and prevent further injury. It is not always appropriate or efficient to stretch a muscle simply because it is tight.