That was the most in-depth diagram I found. But I use this website for morning stretches or for when I feel tight. They explain it fairly well and if you need a bit more I usually Google the stretch name.
Yoga or any strength training that includes your back should probably be enough.
Moves your whole body and also strengthens the muscles that support your back
Seconding this. I started doing 10-15 mins of yoga when I get up and around 30 mins when I get home from work a few weeks ago and I haven’t had back pain since.
Tai Chi does the same … at the very least the movements are so gradual and easy depending on your level (I’m very basic) … it at least gets you up moving and stretching.
Lots of back pain is caused by underworked muscles that develop inconsistencies in strength and begin getting sore trying to keep up at the littlest things.
Strengthening your mid and lower traps is wildly important. Then the spinal erectors. Finally, the obliques. I’d mention abs, but like, duh.
I wish someone would have told me when I was 20 that my lower back issues could be entirely avoided with some simple stretching and core strength exercises. I do three of each and it has almost completely solved my back pain:
hamstring stretch, quad stretch, hip flexor stretch (do stretches every day)
front plank, side plank, bridges or similar
As my back pain receeded I also began strength training which I think is also important.
Others have already commented a lot of helpful info, but for me, yoga was the answer. It was transformative for me far beyond back pain. I used to be a runner and ever since the pandemic I’ve felt just unbelievably old and awkward. A few weeks of yoga made me feel like a kid again when I needed to burst into a jog. It just felt so effortless and freeing and fun.
I get the joke, but the real answer is because you don’t stretch regularly.
Or don’t move your back
(a phrase I like: “the best sitting position is the next one”
Any recommendations for stretching your back? I got a pain that won’t quit and posture is only part of the issue.
This stretch is great for my back pain.
family guy death pose
Do you have more infographics like this one because it’s shockingly helpful?
That was the most in-depth diagram I found. But I use this website for morning stretches or for when I feel tight. They explain it fairly well and if you need a bit more I usually Google the stretch name.
https://www.bupa.co.uk/newsroom/ourviews/waking-up-stretching
As someone else suggested yoga is great for learning what stretches help you the best. I like Yoga with Adrienne as it’s simple as has a lot of beginner routines. Here’s an intro series I like: https://youtube.com/playlist?list=PLui6Eyny-UzzWwB4h9y7jAzLbeuCUczAl
Yoga or any strength training that includes your back should probably be enough.
Moves your whole body and also strengthens the muscles that support your back
Seconding this. I started doing 10-15 mins of yoga when I get up and around 30 mins when I get home from work a few weeks ago and I haven’t had back pain since.
Tai Chi does the same … at the very least the movements are so gradual and easy depending on your level (I’m very basic) … it at least gets you up moving and stretching.
Lots of back pain is caused by underworked muscles that develop inconsistencies in strength and begin getting sore trying to keep up at the littlest things.
Strengthening your mid and lower traps is wildly important. Then the spinal erectors. Finally, the obliques. I’d mention abs, but like, duh.
Good luck.
I wish someone would have told me when I was 20 that my lower back issues could be entirely avoided with some simple stretching and core strength exercises. I do three of each and it has almost completely solved my back pain:
As my back pain receeded I also began strength training which I think is also important.
Others have already commented a lot of helpful info, but for me, yoga was the answer. It was transformative for me far beyond back pain. I used to be a runner and ever since the pandemic I’ve felt just unbelievably old and awkward. A few weeks of yoga made me feel like a kid again when I needed to burst into a jog. It just felt so effortless and freeing and fun.