Back Pain Prevention: 6 Best Stretches

Experiencing back pains or injuries should not make you panic or worry. Many people are also in the same shoes as you. Back pain is one of the most common reasons people miss work and see a doctor at an injury treatment center in Spartanburg.

According to the National Institute of Neurological Disorders and Stroke, low back pain affects most adults at some point in their lives. While age is one of the risk factors to back injuries, children also experience this type of wound.

With the help of a chiropractor, there are numerous affordable and scientifically proven treatments for back pain that you may incorporate into your everyday routine. A stretching exercise, which can enhance range of motion, posture, and strength, is a simple but efficient method to deal with back pain. Stretching is a form of non-invasive care that can help avoid the need for medication and invasive treatments like surgeries.

This article will provide detailed and concise responses to all your questions about back injuries. You will learn what causes back injuries and how each recommended exercise effectively deals with back pains.

What Are the Signs of Back Injuries? 

Back injuries are very common. In many cases, they happen in the lower back. These injuries affect the bones, joints, connective tissues, nerves, or muscles in the back, causing pain and discomfort.

Lower back pains caused by injuries are the most commonly reported type of pain reported by patients in the US, according to the Centers for Disease Control and Prevention. Workers with a lot of physical activity in their job are more prone to back injuries.

For example, laborers and construction workers who have to lift heavy objects can easily injure their back muscles. Back injuries are not only limited to heavy-duty workers or laborers. You can also experience back injuries from bad sitting or sleeping postures.

The following are signs of back injuries.

  • Stiffness or difficulty moving
  • Back pain that worsens with movement, laughing, or coughing
  • Difficulty standing up straight
  • Bruising in the back
  • Back pain that affects one or both legs
  • Swelling in the back

What Causes Back Pain? 

As mentioned, back injuries occur when the bones, joints, muscles, or nerves in your back are wounded. Back injuries can happen during activities like working in the house or playing golf, during accidents, or when you fall. Back injuries can also be caused by different underlying medical conditions, age, smoking, or a person’s weight.

How Does Stretching Help to Prevent Back Injuries? 

You may be curious about the benefits of stretching and the best methods to use. Stretching undoubtedly results in a general benefit in your day-to-day life by:

  • Improving your mobility and range of motion
  • Reducing your risk of disability
  • Ensuring less tension in spine-supporting muscles

Keep the following in mind when you practice stretching to maximize its benefits for your body.

  • Hold your stretches for 15 to 30 seconds.
  • Don’t wear constrictive clothing while stretching, and ensure ample space.
  • Stretching should be painless; don’t force your body into any difficult position.

Now that you understand the nature of back injuries, we’ll discuss six stretches to start your day and prevent back injuries.

  • Pelvic Tilt 

This warm-up exercise will put your back and pelvis in their normal position. This will stop back pains and improve your general body movement.

  • Lay on the ground with your knees bent and your hand on your abdomen
  • Put your abdominal muscles in
  • Move your hips up
  • Relax your lower back
  • Hold for up to 10 seconds, then return to the original position

2. Quad Stretch

The muscles in front of your legs are called Quadriceps (Quads). This stretch can become very helpful if you do a job or perform an activity that requires you to sit for long hours.

Sitting for long hours makes the Quadriceps short and tight, putting more stress on your lower back. Performing this stretch can reduce the tension in your lower back, thereby preventing back injuries.

Follow these steps:

  • Grab your right shin with your right hand as you reach behind and move it toward your buttocks. Hold a piece of furniture with your left hand for support.
  • Hold your core in tight, and don’t let your back arch.
  • Hold for 15-30 seconds, then stretch the other leg.

3. Knee to Chest Stretch 

This stretch will increase your range of motion and aid in loosening the muscles in your lower back, groin, and the front and back of your hips. Maintaining a neutral spine throughout this stretch is essential for maximizing its benefits.

Take these steps:

  • Lay on your back
  • Bring your right leg up and bring your knee to your chest. Hold for 15 – 30 seconds.
  • Return to the original position
  • Repeat with your left leg

4. Cat-Cow Stretch 

Practicing this sketch will make your entire spine more flexible, from your hips and lower back to your shoulder and neck, thereby preventing back injuries.

  • Start by getting down on your knees and hands. Your knees and hands should be well-spaced. Ensure your stomach is firm.
  • Inhale and stick your pelvis back
  • Move your head up
  • As you exhale, draw your belly to your spine and round your back
  • Inhale and repeat the steps

5. Bridge 

This exercise effectively stretches all the muscles in your abdomens and hips that support your back, thereby preventing back injuries.

  • Lay flat on the ground with your knees bent and your toes facing forward
  • Lift your hips off the ground while keeping your back on the ground
  • Put your heels on the floor and squeeze your abdominal muscles tight
  • Return your hips to the floor

6. Quadruped Exercise 

This stretch is also called the bird-dog exercise, improving balance and posture. It will also strengthen your abdominal and back muscles, which help to stabilize your spine.

Do the following:

  • Start by getting down on your knees and shoulders
  • Gently extend your right arm forward
  • Extend your left leg behind you
  • Stay in this position for about 2 seconds by holding your stomach tight
  • Bring down your arm and leg
  • Do the steps for the other arm and knee

Get the Best Injury Treatment in Spartanburg at Carolina Spine and Pain Center 

It would help if you started practicing stretching today to start the day fresh and free from back pains and prevent back injuries from the day’s work. Apart from its benefits for back injuries, stretching gives you the time to calm your mind and plan well for the day.

However, despite stretching daily, you might still suffer back injuries, e.g., from a car crash. When this happens, visit our experienced chiropractors at Carolina Spine and Pain Center.

This is better than searching for the best auto accident doctor near me, and we are waiting to help you get rid of your back pain. Book a free consultation with us to get the best-personalized chiropractic treatment in Spartanburg.