Many common lower back stretches are short-term fixes that can do more harm than good. Instead of focusing on stretches that bend the spine, it's recommended to focus on movements and stretches for other parts of the body that can aid in relief from back pain.
Dr. Stuart McGill, a renowned expert in treating back pain, recommends four specific moves to help alleviate back pain:
1. The cat-camel stretch: a gentle movement of the spine that helps reduce friction and prepare the body for movement.
2. A unique psoas stretch: targeting the psoas muscle, which can become tight and contribute to back pain.
3. Hip airplanes: a mobilization drill that helps strengthen important hip muscles and improve hip mobility.
4. A corrective drill to combat stress on the discs in the back caused by prolonged sitting.
These moves can be done daily, or multiple times a day, to help alleviate back pain and discomfort. It's also recommended to consult with a healthcare professional and consider Dr. McGill's book, "The Back Mechanic," for a personalized solution to back pain.
Here are the key facts extracted from the text:
1. Many people struggling with back pain seek lower back stretches to relieve their pain.
2. These stretches are often short-term fixes that can do more harm than good.
3. Common stretches like toe touches and pulling knees to the chest trigger a stretch reflex that temporarily reduces pain sensitivity.
4. These stretches can provide 15-20 minutes of pain relief, but the pain will return and often be worse than before.
5. Dr. Stuart McGill measured spine stress on patients who performed the cat-camel movement and found that 7-8 cycles were enough to reduce spine friction.
6. Further cycles of the cat-camel movement can undo the value of the exercise.
7. The cat-camel movement is a simple movement of the spine that is most important, not a stretch.
8. Dr. McGill's research found that back pain tends to tighten the psoas muscle further.
9. The psoas muscle is a special hip flexor that travels up the lateral spine to the level of the diaphragm.
10. The traditional lunge stretch does not target the psoas muscle.
11. Dr. McGill recommends a special stretch to target the psoas muscle, which involves raising the hand over the head and pushing the shoulder into the forward leg.
12. The hip airplanes drill can help mobilize and open up the hips while strengthening some of the important hip muscles.
13. Dr. McGill's research has shown that stiff and weak hips can cause more motion to be transferred to the spine, worsening back pain.
14. The hip airplanes drill involves assuming a single-leg stance, bracing the core, and rotating the torso forward over the planted leg while kicking the back leg behind.
15. The corrective drill designed by Dr. McGill can help combat stress on the discs in the back caused by sitting.
16. Breaking up prolonged sitting with this drill can prevent excessive buildup of stress on the lower back.
17. Dr. Stuart McGill has created a book called "The Back Mechanic" that guides readers through a self-assessment and teaches a solution matched to their specific pain.