Back pain isn’t just annoying—it’s painful and debilitating. You might find yourself struggling to do the things you want or need to do because of it. Back pain is a pretty common complaint for people who work out. In fact, it’s actually one of the most common reasons people stop working out.
But that doesn’t have to be you! Stretching your back before and after workouts is one of the easiest ways to reduce back pain and keep yourself healthy—and it doesn’t take long at all.
Stretching is one of the best ways to keep your body healthy. It helps improve circulation, relieve muscle tension, and reduce pain in the joints and muscles. If you are an athlete or like to exercise frequently, then stretching is something you should be doing every day.
Lower back stretches can help to alleviate pain and tension, and also prevent them from occurring in the first place. In this article, we’ll take a look at the benefits of stretching, some effective lower back stretches, and how you can incorporate them into your routine.
Benefits of stretching.
Stretching is an essential part of any fitness regimen, and for good reason. It offers a range of benefits that can help to improve your overall health and well-being. Here are just a few of the ways that stretching can be beneficial:
By regularly stretching your muscles, you can increase your range of motion and improve your flexibility. This can help you to perform better in your workouts and reduce your risk of injury.
Reduced pain and stiffness
Stretching can help to alleviate pain and stiffness in the muscles and joints. This is especially true for the back, which is often the site of discomfort and tension.
Stretching can help to improve blood flow and circulation throughout the body. This can help to deliver essential nutrients and oxygen to the muscles and organs, improving overall function.
Stretching can be a great way to relieve stress and tension in the body. It can help to calm the mind and promote relaxation, reducing anxiety and improving mental health.
Types of stretching.
There are several different types of stretching, each with its own benefits and purposes. Here are a few of the most common types:
This involves holding a stretch in a fixed position for a period of time. It is often used to improve flexibility and range of motion.
This involves moving through a range of motion, such as lunges or leg swings. It is often used to prepare the body for exercise and improve athletic performance.
This involves a combination of stretching and contracting the muscles. It is often used to improve flexibility and strength.
If you’re located in the Arnold, Concord, or St. Louis area and looking to improve your fitness and overall well-being, Xist Fitness is here to help. Our experienced trainers can work with you to develop a customized fitness plan that meets your needs and goals. Contact us today to learn more and schedule a consultation.
Effective lower back stretches.
Now that you know some of the benefits of stretching and the different types, let’s take a look at some effective lower back stretches that you can incorporate into your routine. Here are a few to get you started:
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat for 10-15 repetitions.
Start on your hands and knees, then lower your hips back towards your heels. Reach your arms forward and rest your forehead on the ground. Hold for 30 seconds to 1 minute.
Lie on your stomach with your elbows under your shoulders and your forearms on the ground. Press into your forearms to lift your chest off the ground, keeping your hips and legs on the floor. Hold for 30 seconds to 1 minute.
Figure 4 Stretch
Lie on your back with your knees bent and your feet flat on the floor. Cross your left ankle over your right knee, then reach your hands through the space between your legs and grab the back of your right thigh. Pull your right knee towards your chest, feeling a stretch in your left hip and glute. Hold for 30 seconds to 1 minute, then switch sides.
Lie on your back with your knees bent and your feet flat on the floor. Bring one knee up towards your chest and clasp your hands around it. Gently pull your knee towards your chest, feeling a stretch in your lower back. Hold for 30 seconds to 1 minute, then switch sides.
Stretching for back pain.
Incorporating these stretches into your routine can help to alleviate pain and discomfort in your lower back, as well as improve your overall flexibility and range of motion. Remember to take your time and listen to your body, only stretching as far as feels comfortable.
Stretching is an essential part of any fitness routine and can offer a range of benefits for your overall health and well-being. By incorporating effective lower back stretches like the ones outlined above, you can alleviate pain and discomfort, improve your flexibility, and prevent future injuries. And if you’re in the Arnold, Concord, or St. Louis area, Xist Fitness is your go-to destination for personalized fitness plans and expert guidance. Contact us today to take the first step towards a healthier, happier you!