Spring 2002
Ouch, that looks painful! Be back-safe when stretching.
Perhaps the most common stretching exercise is the forward bend. This is the one where you see someone bent forward reaching for their toes whether seated or standing. Another form of this stretch, commonly called the 'runners stretch', is done standing with one leg up on a bench while reaching towards the raised foot. Be it stretching at the gym, yoga, or while warming up for that run or game of golf some form of the forward bend is usually being done. When performed correctly our legs and backs benefit with improved performance in strength and flexibility which helps to minimize the risk of injury to these areas. However, when performed incorrectly, which is all too common the case, our backs are being put under a strain and are at risk for injury.
Improper forward bending whether from stretching or other daily activities is one of the leading causes of repetitive strain injuries to our lower backs (e.g. herniated disc or muscle strain).
Unfortunately, the majority of incorrect bending has no warning of discomfort to tell us we are straining our backs at that very moment. Often, the onset of low back pain comes as a surprise when it occurs with a routine action like bending forward to pick something up, putting on a sock, or doing one of the many forward bend poses in yoga. The cause of the pain is not so much this one action as it is the gradual build up of the numerous other little strains that have gone unnoticed in the day to day incorrect bends that many of us do.
It's actually quite simple to perform the bend forward stretch properly while standing or seated. The key is to maintain the three normal curves in the spine. An inward curve at the neck, an outward curve at the mid-back, and another inward curve at the lower back make up the spine's normal curves. When these curves are maintained our backs are in a safe position. So, when doing this stretch the only joint movement that should be occurring is at the hips. It might help to think of your spine as made up of many small hinge joints and your hips (waist) as one big hinge joint. You only want the big hinge joint of the hips to move. For most of us this means our heads are not going to go past our waist level if standing while bending forward. The forward bend while seated on the floor is quite an advanced stretch. Just to sit upright, never mind bending further forward, it is common to have to bend the knees a bit in order to maintain the normal inward curve in the lower back.
A safe guideline for the forward bend stretch is to not go beyond the range at which the curve in the lower back begins to flatten, or worse, round outward. An easy check for this is to place your hand on your lower back so that you can feel when the curve begins to flatten. Then, back off a bit so that the normal inward curve is again achieved. This is the end range of a proper forward stretch.
People with extremely good flexibility in the muscles and ligaments in their backs, buttocks, and legs(e.g. hamstrings) can safely bend forward to the point where their chests and stomachs actually touch their thighs as they are able to maintain the normal spinal curves in this position. I have seen a few people in yoga who have this capability. This is exceptional flexibility. Most of us actually reverse the curve in the lower back when trying to get our head close to our knee with a forward bend. Ouch!
In addition to proper technique, a key component to benefiting from a stretch is go to and not beyond the range at which a slight 'pull' or 'stretch' sensation is felt in the targeted muscle region. In the case of the forward bend this should be felt in the backs of the thighs or hamstring region.
The purpose of stretching is to reap the benefits while minimizing the risk of a strain. Be safe while stretching.
Health Quiz
1. The normal inward curve in the lower back is commonly lost in this daily living activities:
a) sitting
b) picking up a pen from the floor
c) forward bend stretch such as a 'runner's stretch' or with yoga
d) getting groceries out of the back of the car or child out of a car seat
e) all of the above
2. Which of the following is considered to be the most serious injury from the repetitive strain of frequently loosing the normal curve in the lower back?
a) muscle strain
b) disc herniation resulting in nerve impingement
c) ligament strain
3. Which of the following is advised to minimize whiplash?
a) firmly press on the brakes
b) brace upper body by holding steering wheel with arms bent
c) head against headrest facing forward with the top of the headrest a little above the top of your head
d) wear seat belt
e) all of the above
Answers to the Health Quiz can be found on the bottom of the this page
For your FREE video on how the spine affects your health, phone the British Columbia Chiropractic Association at: 1-877-390-1100 or local in Vancouver at: 270-1332
Health Quiz Answer:
1.e it is common for the curve in the lower back to be lost in all of these actions.
2.b a herniated disc and a muscle strain are both common problems associated with the numerous activities where the normal curve in the lower back is lost. The herniated disc is considered more serious as it can result in permanent nerve damage in the leg resulting in numbness and weakness. In rare cases there can be permanent damage to the bowel and bladder.
3.e. all of these can help minimize the negative impact of a whiplash injury.
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