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  • Writer's picturePaul Villanueva

Why Stretching is Important for your Back

Stretching is not something that is only reserved for athletes before a competition. In fact, stretching is very beneficial especially if you sit in a chair all day at work. Stretching can decrease back pain, improve range of motion, and help prevent injury. Besides those benefits listed, here is why stretching is important for your back.

The Benefits of Stretching

There are many benefits associated with stretching, especially when it’s pertaining to your back. It has been shown to reduce the tension in your back muscles; which is extremely beneficial because tension in your back muscles is usually the cause of back pain. Howbeit, the source of your back pain might be a different story. Combining chiropractic treatment along with stretching is one of the best ways to see positive results.

Back pain that persists for more than 3 months is known as chronic back pain. However, regular Chiropractic adjustments and stretching can help speed up the recovery process. The progress is different for every patient depending on a number of things including the severity of injury and other factors. It’s important to follow your chiropractors advice and find out what stretches are beneficial and which ones to avoid.

When to Stretch

A common misconception about stretching is that it should only be done after a workout. Although a warm muscle is easier to stretch, a light workout can also help warm up the muscles. Therefore, before you begin to stretch, start off with a quick 5 minute jog, or something that will cause a light sweat. This ensures that your muscle is relaxed and has a better range of motion.

Most of us are busy with day to day activities, but finding time to stretch is very important. Some of the best times to stretch are in the morning right after waking up, and at night before going to bed. Stretching in the morning can relieve any tension from the night before, and stretching before going to bed can help relax you.

Types of Stretches

One important thing to note is that the type of stretches you do is very critical. You will want to be cautious when deciding on what type of stretches to try in order to avoid further injury. Also, pick a type of stretch that targets specific areas in your back in order to help alleviate pain. However, be very gentle when stretching and if it’s causing you further pain then stop that stretch immediately.

Light stretches such as Yoga not only help alleviate pain but can also prevent it from coming back. Whatever stretch you decide to do, you will want to hold that stretch from 15 - 30 seconds in order to get the best results. Also, repeating the stretch for about 2 - 5 times has shown to help the muscles elongate.

Chiropractic Adjustment

Although stretching has a lot of benefits it just might not be enough. While most back pain goes away after a matter of days, most back pain is a result from a previous or current injury. Chances are if you’re trying to treat a back problem by just stretching it just might not be enough.

The best way to start fixing your back problem is by getting a back adjustment from a licensed Chiropractor. Once your issue has been properly identified, then you can begin treatment and recommendations on what you can do to alleviate the pain. Just like stretching, a Chiropractic adjustment is not a one size fits all. Certain treatments and stretches are more beneficial when they are catered to your specific needs.


In conclusion, stretching is a great way to help alleviate pain in your back. There are certain times of the day that you might want to consider stretching, but picking the right type of stretch to do is very important. Also, scheduling an appointment with your chiropractor is very beneficial as they can recommend certain treatments and stretches that are catered to your needs.

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