Thank you for joining us on today’s livestream where we talked about a safe stretching routine for back pain. The stretches we recommend form Phase 1 of our Back In Shape membership area, which you can sign up to by visiting www.backinshapeapp.com. Here you can learn valuable lessons on preventing recurrences of back pain and why stretching as a base is important for helping to relieve back pain.

Don't forget you can:

⭐ Join Back In Shape here for free [no CC required]

👨🏻‍⚕️ Speak to Michael about your back pain concerns

📚 Download the full Phase 1 PDF 

🛍️ Shop Page

Why should you stretch? If you’ve got an injury, you don’t want excessive pressure going through that area. You want to be able to take as much pressure off as possible and this is what stretching helps you to do. Stretching the hips is the first port of call as it can help you get in and out of chairs, on and off the toilet and to move around with comfort. 

Mistakes? What you need to do is avoid excessive spinal movement when you’ve got a back problem. Stretching can often be done badly, involving too much flexion of the spine and just puts too much pressure on the spine. Forward bending stretches can feel relieving but constantly pull apart the area that’s trying to heal itself. This means the problem never ends up resolving.

What Stretches Should You Do? Hamstring stretches to help your hip move more fluidly, stretching the hips as they can tighten up a lot when sitting all day which can cause a forward leaning posture. We’re also stretching the glutes as it helps keep your lower body supple. Isolating the joints when you stretch is so beneficial so as to not recruit your back when doing these stretches. These stretches are incredibly safe and are ones that we recommend to our patients when they first come into the clinic. We very often have people who think these stretches are too much but will willingly do something forward bending like child’s pose. When you’re raising a child, you wouldn’t consider telling them not to bother trying to walk because they don’t get the hang of it after a week, the same is true for relearning how to take care of your spine as it can take time to understand the technique. 

Tips. Be lazy with your stretching. By that we mean don’t rush around doing them, take it easy and lean into the stretch. Support yourself using house furniture to make sure you can effectively relax into the stretch. 

The towel exercise is also a stretch we recommend albeit not your normal stretch. Taking a towel and roll up to about the size of a foam roller.

Follow Back In Shape On Social:

🔍YouTube

🔍Facebook

🔍Instagram

🔍Backinshapeprogram.com

#BackInShape #BackPain #Stretching