Stretching to avoid back pain must be done gently, without forcing it, concentrating on the movement and not on the result, and always controlling your breathing. And not in the result, and always controlling your breathing. Back pain is one of the most common consultations in health centers and hospital emergencies. Getting a strong back, if there is no medical problem that requires another type of approach, depends on moving, avoiding prolonged bad posture, and practicing some exercise on a regular basis. Many sports disciplines include series of specific exercises to work the different muscle groups involved in the well-being of our back.
Taking care of your back without doing sports stretching
But it is also possible to take care of your back without doing sports. It basically consists of practicing some simple stretching exercises that allow us to loosen and relax the muscles and specifically work the cervical, interscapular, dorsal, lumbar, gluteal and abdominal areas. These are routines that seek to stretch the muscles of the back to relieve tension and avoid contractures. As a general rule, you should do them gently, without forcing, concentrating on the movement and not on the result, and always controlling your breathing.
Stretching, unlike sports or aerobic exercises, has an advantage in terms of the frequency with which it can be performed, since it is aimed at relaxing previously contracted muscles, or at stretching muscles that are shortened, and is not intended to make her work intensely. For this reason, they can be performed seven days a week or even more than once a day, especially when holding postures that are inappropriate or that cause an overload on the back must be adopted (such as driving, typing, etc.).
Tips for performing back stretches
Recent scientific studies suggest that people who did a toning program that included stretching improved their back pain and functional capacity more than those who only did a toning program exclusively. We give you some tips to practice them correctly. Before starting stretching sessions, it is important to consult with a doctor, physiotherapist and/or trainer if you suffer from any pathology that prevents stretching sessions. Once we start practicing back stretching, it is advisable to ask for advice from a physiotherapist, a personal trainer or a sports center that offers this discipline. This way we ensure that we perform the exercise correctly, making the most of its benefits and avoiding possible injuries. When we are familiar with this type of exercises, it is possible to do them on our own.