Here’s the reality: all of us are going to have back pain, one way or another. In fact, Americans spend over $50 billion every year to treat lower back pain. 

So, how can you prevent it? Is it possible to stop back pain permanently? The answer is yes, of course. An effective way to do so is trying back stretches after a workout. 

This type of stretches will build up your strength, so your muscles can support your body without any problem. Find out more on how to get rid of your lower back pain as you read below.

Male runner doing back stretches in front of a lake

What are the Benefits of Doing Back Stretches?

Stretching Relieves the Pain and Tightness in Your Back

In a 2011 study, stretching does reduce your low back pain. It also helps you recover quickly, even if you only stretch for 5 minutes or less. As Dr. Jo said in her Youtube video

“I realized that a lot of times, people don’t have 30 to 45 minutes every day to do their stretching. So, really doing a quality stretch versus the quantity of time is just going to be as important.”

To make it even better, pair up your stretching routine with a massage afterward. Treat yourself with a premium massage gun, like the Hydragun, to loosen up your tight muscles in no time.

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

  • Lateral Neck Stretch
  • Cat-Cow Stretch
  • Side Stretch
  • Knee to Chest Stretch

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

Two women following a yoga video on the TV and doing back stretches

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 Hydragun functions 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. 

Infographic about good and bad sleeping postures

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. 

Woman applying an ice pack on her elbow

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. 

Old and young joggers happily running on the road

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. 

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