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Benefits of stretching include:
Reducing tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions.
Improving range of motion and overall mobility.
Reducing risk of disability caused by back pain.
Pain that lasts longer than 3 months (chronic pain) may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis.
Keeping the following in mind can help effectively stretch the muscles without injury:
Wear comfortable clothing that won’t bind or constrict movements.
Do not force the body into difficult or painful positions—stretching should be pain free.
Move into a stretch slowly and avoid bouncing, which can cause muscle strain.
Stretch on a clean, flat surface that is large enough to move freely.
Hold stretches long enough (15 to 30 seconds) to adequately lengthen muscles and improve range of motion.
Repeat a stretch between 2 and 5 times—a muscle usually reaches maximum elongation after about 4 repetitions.
People who suffer with sciatica typically experience pain that can be felt radiating down the leg, often described as a burning or tingling pain. They may also experience numbness, tingling or weakness in the same leg, feet or toes. Sciatica is rarely present in both legs simultaneously. Certain activities such as stretching the lower back and periformis can help reduce the pain.
