Common Morning Stretches May Be Detrimental to Your Lower Back

Common Morning Stretches May Be Detrimental to Your Lower Back

 

Below are two very common stretches that many of my lower back patients tell me that they perform regularly in the mornings.

Stretch 1

 

Stretch 2

 

 These stretches may feel good.  However, you may be causing more harm than good.  Throughout the day, your spine undergoes compression and shear forces.  Upon fully flexing the spine (Image 1), you create a "flexion-relaxation phenomenon."  With this, the lumbar spine extensor muscles "relax" and no longer protect the back from shearing forces.  Stretch 2 feels good because it applies a stretch to the gluteal muscles.  However, the further you pull your knees to your chest, the more your spine flexes, the less the extensors protect your spine.  I would advise not to do these stretches first thing in the morning, never to do Stretch 1, and to perform Stretch 2 only up to the point that you feel the stretch in the gluteals.