Patients often ask us about what kind of stretches are best for the low back. This may come as a surprise, but proper stretching for the low back is actually a myth. While stretching is a key step in any workout plan, focus on stretching should not be paid to this area. Stretching the low back is actually likely to cause damage. Instead, focus should be spent on stabilizing and increasing stability in the trunk (core) including the abdomen and even the glutes.
We regularly get odd looks from patients when we explain this to them. Patients that come in with low back pain usually expect their treatment plan to include some form of stretching or mobilizing the low back. The reason we want to focus on strengthening the core and glutes instead of stretching the low back is because excessive mobility can put increased strain/irritation on the joints and discs. It can potentially even lead to a disc injury or even a form of sciatica.
With so many resources available online, patients might find stretching exercises for the low back that involve lying face up, raising one leg, and folding it to one side. This motion is essentially causing twisting throughout the lumbar spine. This is not a productive exercise, and it can even cause harm. Another potentially harmful exercise involves attempting to stretch the hamstrings by standing with feet together and touching the toes. This is actually one of the most dangerous things you can do for your low back. You’re essentially performing the same action as if you were bending to pick something up with improper form.
One of the most common mistakes people make at the gym is to go straight to an exercise machine at the beginning of their session. Instead of doing this, they should be getting their heart rate elevated by doing a simple aerobic activity to get warmed up. Exercising right away without warming up can potentially reproduce an injury or create a new injury. This is why we suggest consulting with a qualified professional who can create a plan that takes the patient’s history and goals in mind.
The key is to determine any deficiencies or limitations with the patient, and how those deficiencies can be appropriately dealt with. One person may have limited hip flexion or rotation, while another may have a deficiency in the mid back. We need to make sure the exercises in the patient’s plan are effective and efficient in targeting these regions. Additionally, the use of special tools (like a foam roll or band) may be ideal for some people.
In terms of mobility, we would likely prefer to focus on the mid back and hips. These are two areas where there is typically a fair amount of tightness and limited mobility. This arises from the routine of daily life, including being seated for long periods of time. The mid back tends to become tight, while the hip flexors have a tendency to shorten. We show patients some simple flexibility drills to increase motion in these areas, while focusing on stabilizing the low back and trunk.
Once the patient has a reliable group of four to six warmup exercises, they will be able to safely prepare for exercising in a way that is best for their unique needs. If you would like to learn more about the options available to you, contact us online today or give us a call at (918) 743-3737.
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