Are you one of the countless thousands of adults who have back pain? Have you been suffering with back pain, not just for weeks, but years of on again and off again back pain?
Chances are you are like so many adults, 80% in fact that suffer from back pain at some stage. It may disappear with either treatment or a few stretches, but then it returns again soon.
Is there a simple approach to help get rid of your back pain once and for all?
The most common approach is using stretches. Sure they are helpful, but they should be used as part of a total regime. To make sure your back pain disappears completely and permanently you need to release muscle tension, you also need to strengthen weakened muscles and make sure your joints move freely and easily.
But to the tight muscles first…
Stretching Tip #1
The first essential of stretching is knowing how to stretch. The most common stretch is called an 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 back problems. IT takes too long to do and is less effective at reducing muscle tension.
The best type of stretch 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 then contract the muscle gently.
The best thing is you only need 6 seconds to make this stretch effective.
Stretching Tip #2
The second important tip for stretching is what to stretch. There is no point knowing how to use an effective stretch, such as PNF, if you stretch the wrong muscles.
Targeting the correct muscles not only remove your back pain quickly, it will also prevent it returning. Muscles need to be stretched on each side, not just on the side of pain.
You also need to stretch the muscles that change the posture of your spine. The reason is simple enough. Where your back pain is, does not mean this is where the problem is.
For example, if you have neck pain, it can be caused by your lower back being tight. The same applies for your lower back, it may be caused by your muscles in the lower leg and postural changes have occurred which allows lower back pain.
Stretching needs to target the correct muscles or back pain will remain or return again soon.
Stretching 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 remove 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 disappear.
Knowing when to stretch is therefore most essential. The best way to stretch is using PNF, you then need 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 seldom looked at. This is the main reason why there are so many ineffective stretching routines. This is why so many adults seek help time and time again.
Back pain will remain unless you address the 3 causes of back pain – your tight muscles, weakened muscles and joint imbalance. Knowing how, what and when to stretch is an essential part of this process.
