Back Pain Forum - Best Stretch For Lower Back

david-o wrote:

every once in a while when I do some heavy lifting or play a sport that involves a lot of upper body movement, I get pain in my lower back. I think it is just a sore back, but what is the best stretch I can do for a sore back?

in today's world of treating back pain with exercise - there is no such thing as a "best stretch."

experts in the use of either physio-therapy and plain old exercise and strengthening clubs and clinics now carefully look at a person's body and evaluate which muscles are strong and healthy, which muscles are weak, but most importantly they evaluate exactly how you need to begin and that involves locating which muscles are "shortened" or in spasm or in constant partial contraction, and which muscles are weak and in need of strengthening.

If one stretches themselves by pitting one muscle group against another (which is what people usually do), the tension of both muscle groups may increase -- a condition referred to as co-contraction.

Muscles that need stretching are usually holding tension -- that is, they are actively contracting. The person is holding them tense by habit, unconsciously. The other end of this stick is that as we age, our life habits - posture, job requirements, everday stress situations, and certain sport activities begin to reinforce the need to stabilize our posture and spine. We have thus developed groups of muscles that have not been used properly and involuntarily our brain indicates a "take-over" by other muscle groups is needed to help stabilize our posture. And, it does this by contracting muscles

unfortunately, this usually means these muscles become "tight" and full of lactic acid and this is the cause of discomfort and pain. Incorrect stretching of these muscles simply result in the brain tightening them even more as it attempts to stabilize our spines. Unless the original and weak muscles are strengthened, stretching is useless and dangerous to long term healthy spines.

There are a number of sites that use various techniques to encourage these tight muscles to relax, while strengthening the other co-dependent muscles.

Here is a good site the first link is a look at common problems and it looks at the types of exercises that worsen a specific problem and provide a look at ones that are preventative/corrective.

Http://www.Exrx. Net/exinfo/inflexibilities.Html

as you will note this is a site that is packed with helpful information and examples, etc. However, it is not the only methodology being used to help with these types of muscle problems. Another is through the use of what is termed "somatics." here is a site that explains a little about this type of muscle therapy. People on this forum who are suffering with chronic back pain conditions should have a look at this site as well.

Your particular problems are just beginning, and you are at an excellent point to ensure you do not go on to develop a problematic spine and degenerative spinal conditions.

Http://somatics.Com/ageing.Htm

there are practitioners around and these can be found by going to these 2 sites:

1.) http:/ /www.Hannasomatics.Com/practitioners/locat ion.Shtml
this has a much bigger listing than you can find in the second search site

2.) http://www.Holist icnetwork.Org/list_search.Cfm

look for "search all listings" (toward the bottom) and select "somatic therapists." this will bring up a listing for the us. I assume this is where you live, but I could be wrong.

So, after this lengthy reply I hope you can understand the error of looking for a simple one-fits-all "stretch" for your current back pain and discomfort. Locating someone who is versed in treating these muscle problems is a must, because there is no one-size-fits-all. It is highly individualized.

Wishing you a painfreelife