Warnings About Back Stretching

Stretching is one of the best things you can do for your health, especially for the sensitive -- and often tense -- muscles of the back. The American Council on Exercise reports that stretching can decrease lower back pain, increase flexibility, reduce the risk of injury during workouts and improve circulation. However, even healthy actions can pose some risk if you do them wrong, and heeding a few back stretching warnings can help you avoid the pain of a back injury.

  1. Warm Up

    • Warming up before you stretch helps you avoid injuries and improves your range of motion when stretching. The Mayo Clinic recommends doing five to 10 minutes of low-intensity activity to prepare for stretching. Try taking a brisk walk or going for a slow ride on a bicycle. Even walking around your house, cleaning or playing with your dog can be effective warm-ups.

    Don't Force It

    • No matter what the directions for a particular stretch say, don't force a stretch if it's painful, causes your muscles to shake or makes you feel an uncomfortable burning. You should feel stretching, but the stretch shouldn't cause pain. Avoid overextending your muscles beyond their natural range of motion. This won't increase your flexibility and can cause serious muscle sprains and strains. It also can make it more difficult to stretch next time you try.

    Spine Position

    • Thrive Physical Therapy advises keeping your spine in a neutral position when you stretch your back. Your spine should be midway between your hips and held straight, except when you're doing stretches that require twisting or bending your back. When you do back stretches that require you to move your arms, legs, shoulders or neck, it's particularly important to keep your spine straight. Avoid stretches that put pressure on your spine.

    Holding Stretches

    • To maximize your benefits, you'll need to hold a stretch for at least 30 seconds, so only stretch to a position you can hold. Avoid bouncing while you hold a stretch, as this increases your risk of injury and won't improve your flexibility. There's no need to hold a stretch for several minutes unless you're advised to do so by your doctor. Holding a stretch for too long actually could cause more tension.