A strong core is vital for stabilizing your spine, which in turn helps to keep your lower back healthy and free from pain. As we age or sustain injuries, the muscles and ligaments surrounding the spine may weaken, potentially making movements such as twisting, stretching, lifting, and bending difficult. Stretching encourages balance among these muscles, allowing them to support the back properly and prevent pain.
Given the stress that everyday activities like standing, bending, lifting, and twisting can place on the lower back, it’s not surprising that it’s prone to pain. Fortunately, there are methods to alleviate discomfort. Stretching your back and neck at regular intervals can help prevent and reduce neck and back pain. However, it’s important to note that the following stretches are intended for individuals without existing back or neck conditions.
Some stretches and exercises may do more harm than good. For instance, sit-ups and curl-ups can exacerbate pain by putting pressure on the discs in your back, as advised by experts. While core strengthening is crucial for reducing back pain, it’s important to select exercises that do not aggravate the condition.
Therefore, a regimen that targets the back, abdominal, and buttock muscles with stretches and strengthening exercises is essential for both treating and preventing low back pain. Strong abdominal muscles, in particular, are key to maintaining an upright posture.
When severe pain starts to subside, it is advisable to begin gentle exercises to stretch and strengthen the muscles supporting the lumbar spine. Muscles that are stronger and more flexible are generally less prone to injury.
The exercises illustrated below are classic moves to start with. For more detailed guidance, refer to the resources provided by experts in spine health:
Three Moves for Better Spine Health, Relieve Low Back Pain with Stretching, Back and Neck Stretches, Back Pain Stretches, Stretching and Strengthening for Back Pain, and Daily Moves to Prevent Low Back Pain.
