Stretching Builds Up Spine Strength and Fixes Poor Posture
Your spine supports your body all day. But, when you exercise less and get weaker, your spine might tend to slouch and put pressure on your lower back.
This is how your posture can worsen over time.
Post-workout stretches can build up your strength and balance. By doing it a few times every day, your posture will straighten up and support your body weight better.
It Improves Flexibility and Range of Motion
Have you ever tried to reach for a shelf, but you can’t since your back’s suddenly acting up? That’s a big red flag for your spine, and you can take care of it with light stretching.
With only a 10 to 30-second stretch, you can regain your flexibility. It also increases your range of motion, according to a 2012 study, so you can move and bend in any way without trouble.
5 Easy Upper and Lower Back Stretches to Try After a Workout
Should You Stretch Sore Muscles?
The clear answer is yes, you should stretch your sore muscles. They’re probably numb and tight from strenuous activity, so a mild form of active recovery can loosen up the knots in your body.
However, be careful not to overstretch. Your sore muscles went through a lot already, and you don’t want to strain them.
Overdoing back stretches after a workout has its possible risks and dangers, such as:
Bruising and swelling of muscles
Muscle strain and sprain
Instability and hyperextension of your joints and ligaments
Chronic joint pain
How to Do Lower Back Stretches Safely?
As you include back stretches in your daily routine, take note of these safety tips.
Remember to breathe through every stretch.
Don’t stretch beyond your physical limit.
Don’t overdo the reps or count time.
If you’re dealing with an acute or chronic injury, consult your doctor or physical therapist first on what you should do.
If you can’t include stretches in your routine, search for other alternative ways to relieve your back pain.
Aside From Stretching, How To Get Rid of Lower Back Pain?
Massage Sore Muscles with a Massage Gun
When you’re exhausted after a long day, you deserve a good massage. Luckily, you can do that at home with the HYDRAGUN.
The Hydragunfunctions like your at-home massage therapist. You just switch it on, select your preferred speed setting, and let its vibrations do the work. It also boasts a practical, lightweight design, so you can reach every nook and corner of your back.
Maintain a Good Sleeping Posture
Your sleeping posture at night makes a huge difference. Depending on how you sleep, it can minimize or aggravate your back pain.
The best sleeping posture is to sleep flat on your back. It keeps your posture straight and relaxed while protecting your spine, hips, and knees. If you can’t sleep on your back, you can use more pillows on your sides and knees, to get more comfortable.
Another best bet is to sleep on your left side, with a pillow between your legs. Sleeping like this improves blood circulation and expels toxins from your body. The pillow keeps your spine neutral and relieves your back pain.
Apply Ice or Heat
While some may debate over which one is better, the best recovery option is what works for you. Heat can treat the swelling in your sore muscles, while ice helps you relax and deals with stiff muscle knots.
Make sure to limit your ice or heat treatment to 10 to 20 minutes. If you want a quicker fix, you can also try topical muscle-ache creams with a cooling or warming effect.
Get Rid of Lower Back Pain for Good
Lower back pain might be common, but it’s not inevitable. You can stop it from getting worse in a few, simple ways. One of them is to do a quick stretch after work.
While it seems like an easy exercise, the effects of stretching shouldn’t be underestimated. It can help you stay fit, flexible, and pain-free without breaking a sweat. You can even amplify its health benefits by using a massage gun afterward.
If you’re searching for a premium massage experience, try the HYDRAGUN today. It’s the quietest and most powerful massage gun you can get for an affordable price. It also comes with a 30-day risk-free guarantee, so you can see how you like it yourself.