The Best Back Stretches To Relieve Back Pain
When back pain strikes, most people use back stretches to help relieve back pain. Yet many people find pain remains, that stretching does little or no good to even make a dent in their pain. Why?
With stretching there are certain do's and don'ts, and without knowing these you may be using ineffective stretches for back pain.
This web page will outline some of the processes you must follow to make sure your back stretches are effective, as well as some simple stretches to use to help relieve back pain now.
The Do's and Don'ts of Back Stretching
Let's start on a more positive note...
There are certain activities you must do for stretching to ease pain. These relate to three simple factors, which are:
Knowing What To Stretch - this sounds obvious, but most people still stretch the wrong muscles. In all back pain there are certain underlying causes, which are called Spinal Imbalances. It has been shown through many studies that these spinal imbalances are the causes of back pain.
With each imbalance (there are 4 main imbalances) there are certain muscles that tighten to cause your pain. Knowing which imbalance you have allows you to know what to specifically target for your particular situation.
Stretch the wrong muscle and you can be actually increasing your imbalance. This is why learning how to detect these imbalances is the only essential skill in back pain relief ... and why we teach you this free of charge here at the Back Pain Advisor.
If you'd like to learn how to detect these imbalances simply click the following link...
Once you know what to stretch, then the next element is...
Knowing How To Stretch - this means that there are certain ways of stretching that are more effective at easing pain. The standard back stretches of holding the muscle in tension for a minute or two are very poor ... at both quick results and lasting effects.
There are certain ways to stretch that can literally allow muscles to relax within a few seconds, and help you relieve pain just as quick. More on that below.
The final element is ...
Knowing When To Stretch - it may sound strange but there are certain times of the day when muscles will relax better. If you understand why you are using back stretches you understand when the best time is.
Back stretches are used to relax muscles ... so if you use the muscles after you stretch the muscle will tighten as you ask it to work again.
So stretching and then relaxing the muscle will help to keep the muscle relaxed and hence ease pain quicker and for longer. So the best time to stretch is just before you hop into bed to sleep.
Stretching and then sleeping keeps the muscle in a more relaxed state so that when you wake in the morning, the muscles are more likely still in a relaxed state and pain eased greater.
Following these simple do's will help you to relieve back pain quicker and easier. However there are still a few don'ts...
What Mistakes To Avoid
The first is basically a recap of the first do, you need to stretch the right muscles, those that are tight and creating imbalances in your spine. Stretching the wrong muscle scan in fact increase the imbalance.
The next don't relates to pain ...
No Pain No Gain - this is an outdated and incorrect term for back pain relief. If you create pain your muscles will react by tightening, the exact opposite desire you are trying to achieve with using back stretches.
Stretching should ONLY be performed to the point where you feel tension in the muscle and NOT pain. Follow this and you will relax the muscle faster and it will stay relaxed longer.
The next don't is... stopping as soon as pain eases. This also fits into the first do also, if you know how to detect your imbalance you can see the positive changes in your spine well after pain has eased.
Pain is just a signal that the imbalances have got to a point where your body needs help, hence it sends out he pain signal for you to take action.
As soon as pain eases, it doesn't mean all your imbalances have miraculously disappeared. Why?
The final don't is ...
Spinal Imbalances are both a muscular issue and a joint issue. Only using back stretches will only remove part of the cause. To get lasting relief you must address ALL the causes of back pain, not just the muscular causes.
If you like to read more about the only COMPLETE back pain program that covers both muscle and joint issues, simply click the link below...
But now the main stretches you should perform to help relieve back pain...
Back Stretches To Ease Pain Now
With the spinal imbalances present there are two main muscles that allow the imbalance to remain. The two muscles are your Hamstrings and Hip Flexors. Most people know how to stretch the hamstrings but less know how to stretch the Hip Flexors.
The following some back stretches to use to relax these muscles. Again, you still need to know which side is best to stretch to help reduce your imbalance, but follow the below process to ease tension in that muscles...
To stretch your hip flexor, simply kneel on the right knee, with your toes facing downward and then place your left foot flat on the floor in front of you. Keeping your knee in alignment with your body, make sure you keep your back straight and simply flex at the hip moving your pelvis forward.
You should feel a stretch deep within the hip/abdominal area; you can use the standard stretch and hold for 30 seconds or longer, or if you are using stretches from the X-Pain Method, just follow the process for 6 seconds as per the instructions.
To stretch the hamstrings, you can use the stretch from the video above or simply place one foot on a chair or bench, keeping back straight, simply lean forward until you feel a stretch in the back of your thigh. Again, hold for 30 seconds or 6 seconds depending on the type of back stretches you are using.
The key to any type of stretch, is to know how to stretch effectively. Then you are able to relax muscles quickly and keep them in a relaxed state for longer.
The Last Piece of Good Advice
Back stretches are an effective aid in back pain relief, part are only part of the process to return your spine to balance.
The Hip Flexors and Hamstrings are vital muscles to stretch to help balance your pelvis, there are two other muscles that are also important and need stretching to make sure balance is gained.
If you have upper back pain, neck pain, sciatica or lower back pain, it is the foundation areas of your spine that are essential to address. Just like when you build a house, you start with the foundations before you add the roof.
With back pain, the same applies, there is no point trying to fix issues in your upper back or neck if the lower back is out of balance. These back stretches are therefore vital in ALL back pain. Use these along with other techniques to balance your joints and you can relieve back pain quickly.
If you'd like to learn more about this process, learn how to rebalance your entire spine in just a few minutes, simply click the link below to find the most effective back stretches, exercises and joint techniques ...
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All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The information is provided with the understanding that the publisher does not enter into a health-care practitioner/patient relationship with its readers. The publisher is not responsible for errors or omissions.
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