Reasons You May Want to Get Stretching
For people who experience back pain, just the thought of any type of movement sounds excruciating. But, proper stretching is a proven way to alleviate back pain and prevent further episodes or 
injuries.
The spine carries the bulk of the body’s weight, that’s why it’s important to keep it in optimal health. The spine is made of ligaments,muscles, tendons and bones. Daily stretching can help keep blood flowing properly,lessen pain, and increase range of motion and mobility.
Let’s Get Started
The first thing you need to do before starting any exercise routine, is to check with your family doctor before you begin. Stretching may seem simple enough, but you definitely don’t want to exacerbate any pain you already have.
After you get the green light from your doctor, you’ll want to keep the following things in mind:
- Start at your neck and work your way down. Be sure to alternate sides to get a thorough workout.
- Keep your movements slow and fluid. Hold each stretch for ten to twenty seconds. You don’t want to strain or bounce. The object is to stretch the muscles and ligaments. Proper technique will help avoid injuries.
- Breathe deeply. Your body needs to pump oxygen to your body as you stretch. Use this time to relax and destress. Picture yourself getting more flexible and healthy.
Stretches for Spine Health
- Neck: Start out with your feet flat on the floor, knees bent just a little and your head forward. Bring your chin to your chest, hold for ten seconds. Breathing deeply. Turn your head to the right until your chin is over your shoulder, hold the pose for ten seconds,repeat on the right side. Repeat this process three times slowly, breathing deep through each stretch.
- Shoulders: Stand with feet a shoulder width apart, knees bent slightly. Roll your shoulders forward slowly, then back slowly. Repeat five times. Don’t forget to breathe deeply.
- Hamstring: Lay flat on your back. Grab one leg behind your thigh and pull your knee toward your chest, stop and hold for ten seconds when you feel the hamstring stretching. Slowly return to the starting position and repeat with the opposite leg. Breathe deeply and remember to use a slow, fluid motion.
- Hips: Lie flat on your back and bend at the knee. Slowly rotate your hips to the right, keeping your back flat on the floor. Stop and hold when you feel a stretch.Return to starting position. Repeat on the left side.
- Back extensions: Lie on your stomach. Prop yourself up on your elbows, begin to straighten your elbows, while extending your back until you feel a slight stretch.Hold the pose. Slowly return to the starting position and repeat.
Stick With It
The important thing with any exercise routine is to stick with it! Results won’t magically appear overnight, but they will come! Again, don’t forget to consult with your doctor before beginning this exercise routine.
Dr David M. Spitz is the founder and clinic director of the Chiropractic Health Center of Bristol, located in Bristol, CT. Since 1982, he has treated thousands of patients for various conditions ranging from neck and back pain, to migraine headaches. He specializes in treating patients who have suffered whiplash injuries and/or back injuries in a motor vehicle accident.
Dr Spitz was a volunteer EMT-I and a lieutenant for several years at the Burlington Volunteer Fire Department. He has lectured throughout CT on various topics including, chiropractic, stress management, headaches and preventing back injury in the workplace.
