Can Stretching Help with Back Strains and Sprains?

Previously, we discussed the difference between back strains and back sprains. Now, we'll go into further detail on the treatment of both back strains and sprains. In particular, this article will discuss how stretching can help heal back strains and sprains.

Can Stretching Help Heal Back Strains?

Stretching is one of the most effective methods for healing a strained muscle. Stretching helps a strained muscle to gradually regain its normal length and flexibility. The process of stretching out a strained muscle helps to increase the blood flow to that muscle, which can encourage healing and reduce the swelling and pain associated with the strained muscle.

Can Stretching Help Heal Back Sprains?

There are some areas where stretching alone is insufficient for healing a back sprain. For example, if a ligament is torn, then the ligament needs a surgical repair to heal properly. After the surgical repair has been performed, then the area will benefit from being stretched. Studies have shown that without stretching after a surgical repair, the risk of recurrence is much higher.

In addition to the areas of concern discussed in the previous paragraph, if a person has severe pain in the area of the back sprain, then it is important to consult with a doctor to find out the underlying cause of the pain. For example, there could be a fracture or some other similar concern.

What Stretches Can Help Relieve Discomfort in Your Back?

There are several stretches you can do that can help alleviate discomfort in your back. These stretches, in particular, are most effective as the focus of the stretch will be on the back muscles.

Bull Stretch – This stretch is good for the lower back. Lie on your belly and pull your right knee toward your chest. Lean forward until you feel some discomfort in your lower back. Then, stretch your arms over your head, with your left hand on the right side of your head and your right hand on the left side of your head. Next, pull your chest forward and up. Do this several times. Then, lie on your back, pull your right leg up towards your chest, then lower the leg. Do this several times.

Cat Stretch – This is good for the lower back. Lie on your belly with your knees bent. Then, lift your head, legs, and arms up towards the ceiling. You should feel a stretch in your lower back. Hold the stretch for a few seconds and release. Then, repeat the stretch.

Child's Pose – This is a good stretch for the lower back, shoulders, and deep hip muscles. It is also great for opening up the ribcage and improving blood and lymph circulation. To do the child's pose, kneel on the floor, then sit back on your heels. Put your arms over your head and interlock the fingers. Then, lean forward as far as you can while keeping your back flat and head in a neutral position. Hold the stretch for a few breaths.

Final Thoughts

If you're suffering from back pain, then one of the best ways to help speed up the healing process is to do some stretching. These stretches can help reduce the swelling and soreness in your back, and many of them are also good for loosening up your back muscles. Just make sure you consult with your doctor first regarding any pain you are feeling. 

Relieve the discomfort from back strains and back sprains with the help of Stretch Studio. We are Australia’s first one-on-one assisted stretching service. Our flexologists will first discuss with you your current flexibility goals and past injuries to customise a stretching treatment that is best for your body’s needs. Book a stretch now!