Discover the best back stretches for flexibility and pain relief.
Learn exercises to improve spinal mobility and reduce discomfort.
Luckily, the solution to the problem rarely involves going under the knife.
Treatment typically revolves around simple interventions, like doing some of the best back stretches.
Most cases can be treated conservatively through physical therapy, says California-based physical therapistJacob Van Den Meerendonk, DPT.
The key is to target exactly whats causing the problem in the first place.
What causes lower back tightness?
There are a few different things that canlead to lower back tightness.
The human body wasnt designed to sit for eight, nine, 10 hours a day, she says.
Yet many of us dont have any other choice.
That habitual posture can lead some muscles to become tight and short, and other ones to weaken.
A core thats not as strong as it should be can also put extra strain on your back.
physical therapist at theHospital for Special Surgery
We could have a pinched nerve in that area, he explains.
Otherwise, other body parts are likely to compensate.
A disc herniation is going to call for something different than an overworked muscle, for instance.
Single knee-to-chest stretch
2.
Double knee-to-chest stretch
3.
And we dont want anything tugging on the lower back, she says.
This stretch can help to keep it long and loose.
These moves can be done while sitting to bring some blood flow to your back.
Seated mid-back rotation
7.
Seated forward bend
8.
Were getting the discs to squeeze on one side and open on the other, he says.
We can improve blood flow, and that can bring about a lot of pain relief.
[It] can be very therapeutic.
But this is especially true in your lower back.
That could be a sign were pinching a nerve, Van Den Meerendonk says.
Stretches of the low back should be feel-good stretches.
Robotti says that a good sensation to aim for is strong, but comfortable.
Get into PT and get it taken care of, Dr. Van Den Meerendonk says.
FAQ
1.
Why is my back so inflexible?
Specifically for the lower back, she recommends strengtheningthe core and the glutes.
I definitely recommend a standing desk, Robotti says.
Does stretching every day increase flexibility?
All of theseback stretchesfor flexibility are gentle enough to do daily.
How long does it take to improve back flexibility?
We do start to lose flexibility as early as our 30s, Robotti says.
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