Are you one of the countless thousands of adults who have back pain? Have you been suffering from back pain, not just for weeks, but years of intermittent back pain?
Chances are you are like so many adults, 80% actually suffer from back pain at some point. It may go away with treatment or some stretching, but then it comes back soon.
Is there a simple approach to help get rid of your back pain once and for all?
The most common approach is the use of stretching. Sure they are useful, but they must be used as part of a total regimen. To make sure your back pain goes away completely and permanently, you need to release muscle tension, strengthen weakened muscles, and make sure your joints move freely and easily.
But to the tense muscles first…
Stretch Tip #1
The first essential element of stretching is knowing how to stretch. The most common stretch is called the isometric stretch. This is where you hold the muscle in a state of tension for about a minute. However, this is the least effective way to stretch if you have a bad back. It takes a long time to do and is less effective in reducing muscle tension.
The best type of stretching is called PNF. It takes less time and reduces muscle tension in days if used correctly. A PNF stretch uses a rebound relaxation of the muscle. You place the muscle in a state of tension and then gently contract it.
The best thing is that you only need 6 seconds for this stretch to be effective.
Stretch Tip #2
The second important stretching tip is what to stretch. There is no point in knowing how to use an effective stretch, such as PNF, if you are stretching the wrong muscles.
Targeting the right muscles will not only get rid of back pain fast, it will also prevent it from coming back. The muscles should be stretched on each side, not just the side of pain.
You also need to stretch the muscles that change the posture of your spine. The reason is quite simple. Where your back pain is doesn’t mean that’s where the problem is.
For example, if you have neck pain, it may be because your lower back is tight. The same applies to the lower back, it can be caused by the muscles of the lower leg and postural changes have occurred that allow back pain.
The stretching must target the correct muscles or the back pain will remain or return soon.
Stretch Tip #3
The most important part of stretching is not how or what to stretch, but when to stretch.
When you stretch a muscle, you are trying to release the tension. In other words, you want the muscle to relax. So if you use a muscle as soon as you stretch it, that relaxation will go away.
Therefore, knowing when to stretch is most essential. The best way to stretch is using PNF, then you have to target the right muscles and then stretch them 3 times a day. The most important thing is to relax the muscle after you have stretched it.
Knowing when to use stretches is an area that is rarely discussed. This is the main reason why there are so many ineffective stretching routines out there. That’s why so many adults seek help over and over again.
Back pain will remain unless you address the 3 causes of back pain: tight muscles, weak muscles, and joint imbalance. Knowing how, what and when to stretch is an essential part of this process.