Chair flexion stretch

You have to be very careful when choosing stretches for lower back pain. Sometimes stretching the lower-back can be the worst thing you can do. If you have the type of back pain that hurts when you sit or flex your spin (round your back) then doing some of the most commonly prescribed stretches for back pain can actually make your back worst.

Probably the most common type of back sufferer is people who have backs that are flexion intolerant. Whenever they round their back too far it hurts. This type of condition is typical for someone who has bulged or herniated discs that protrude posterity from the lower-back. The discs in the spine are rubbery like plates with a jelly center that go in-between the vertebraes (bones) of your spine and act like shock absorbers; these help keep the spine flexible. Whenever a flexion intolerant back bends forward too far the pastier damaged discs can push against a nerve and cause pain or just get aggravated or inflamed and cause pain.

Bad Stretches for Lower Back Pain:

Knees to chest

L hamstring stretch

If you have a flexion intolerant back, don’t stretch it out in a flexed position. Avoid all stretches that round the back and put you in a vulnerable position. I know you always hear people say that when you hurt your back you have to stretch but many of the most popular stretches are inappropriate for the back sufferer who is in pain when they try to touch their toes. These include: the V stretch, knees to chest, the seated L hamstring stretch, and the chair flexion stretch. All these stretches round and or flatten the back and can put you in the weakest and most vulnerable positions if you have a flexion intolerant back. I know the objective of these stretches are to increase the flexibility of your hamstrings, and lower back muscles (spinal erectors) but the risk of further injury is just too great to do them.

V stretch

If you have back problems, my advice is to get evaluated by a professional and come up with a proper rehab program. If you want to try to rehab your back yourself, avoid any movement that will cause pain and condition your back in a neutral position. Stretching for lower back pain may not be the right move.

Come back for a future article about how to strengthen the lower back in a neutral position.

Let me know if you have ever hurt your lower-back stretching it.

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Best – Mike Cola

Most people have a big misconception about how much time you really have to spend working out in a week to be fit. As long as you control your weight with your diet, which is what I generally recommend, you don’t have to work out that much to be in good shape. Plus, if you already live an active lifestyle, you are already half way there.

The goal of this program is to increase your lean muscle mass, improve your cardiovascular system and keep yourself flexible and agile. You will be doing some type of aerobic activity two or three times per week to improve your cardiovascular system. You will be doing resistance training exercise two days per week to improve your muscular strength and increase your lean muscle mass. You will be moving in all plains of motion a couple of times per week to increase your flexibility and agility.

As long as you’re eating a proper diet made up of whole natural foods you don’t have to spend hours in the gym burning off unwanted calories. You can work out not just to burn calories but instead to create more lean muscle, a strong heart and a flexibility body.

The perfect baby boomer fitness program should look like this:

• Aerobics 2 to 3 times per week for 30 minutes. Walk, bike, swim or anything aerobic for 30 minutes at your target heart rate.

• Resistance training 2 days per week. Training your whole body with resistance exercises for 30 minutes, either at the gym or at home with resistance bands or free weights.

• Dynamic movements 2 days per week for 10 minutes. Full body callisthenic type movements in all plains of motion will keep you flexible and agile.

For example:

Day 1 – Aerobics Training 30 minutes

Day 2 – Resistance Training 30 minutes

Day 3 – Dynamic Movements 10 minutes

Day 4 – Aerobics Training 30 minutes

Day 5 – Resistance Training 30 minutes

Day 6 – Aerobics Training 30 minutes

Day 7 – Dynamic Movements 10 minutes

As you can see with the right baby boomer fitness program it does not take too much time to be fit and live a happy and healthy lifestyle.

If you enjoyed this post, then make sure you subscribe to my e-mail list.

Best – Mike Cola

Personal Training in Westchester, NY

Best – Mike Cola

Personal Training -Westchester, NY & Greenwich, CT