How can I properly stretch my spine at home?
July 19, 2024 | 30,00 EUR | answered by Eva Ziegler
Dear doctor,
my name is Ingo Engel and I have been having problems with my spine for quite some time. I work in an office and spend most of the day sitting in front of the computer. Lately, I have been experiencing increased back pain in the lumbar spine area and my mobility is also limited. I feel stiff and tense and would like to do something about it.
I regularly exercise, especially strength training, but I feel like I don't stretch my spine enough. I have tried various stretching exercises, but I am unsure if I am doing them correctly and if they are truly effective. That's why I am looking for guidance on how to properly stretch my spine at home to alleviate my symptoms and improve my mobility.
I am aware of the importance of using the correct technique to avoid injuries. I am concerned that improper stretching could worsen my symptoms. Therefore, it would be helpful if you could provide me with specific exercises or tips on how to effectively stretch my spine.
I look forward to your expert advice and hope that you can assist me. Thank you in advance.
Sincerely,
Ingo Engel
Dear Mr. Engel,
Thank you for your message and your trust in my professional expertise. I am sorry to hear that you are suffering from lower back pain and that your mobility is limited. As an orthopedic specialist, I can provide you with some tips and exercises for proper spinal stretching to alleviate your symptoms and improve your mobility.
First and foremost, it is important to know that regular stretching exercises are a crucial component in preventing and treating back issues. Targeted stretches can help release tension and improve flexibility. When stretching the spine, it is especially important to use the correct technique to avoid injuries.
An effective exercise for spinal stretching is the Cat-Cow stretch. To do this, get on all fours and alternate between an arched back position (Cat) and a rounded back position (Cow). Remember to breathe slowly and controlled and to execute the movements smoothly. This exercise stretches the entire spine and can help release tension in the lower back area.
Another effective stretching exercise is the lateral stretch of the spine. Stand upright and raise one arm over your head while leaning to the side. Hold the position for about 30 seconds and repeat the exercise on the other side. This exercise stretches the muscles on the sides of the spine and can help alleviate tension in the lower back area.
It is important to perform stretching exercises slowly and gently, without jerky movements. Make sure you do not experience any pain during the stretches. If you feel pain, stop the exercise immediately and consult a doctor.
I hope these tips and exercises help alleviate your symptoms and improve your mobility. Please perform the stretching exercises regularly and pay attention to proper execution. If the symptoms persist or worsen, I recommend scheduling an appointment with me to discuss individual treatment options.
I wish you all the best and a speedy recovery.
Sincerely,
Eva Ziegler, Orthopedic Specialist
