If you are over stretching, symptoms can take one to two days to flare-up after you have stretched. Repeated and vigorous or uncontrolled stretching that disregards pain and discomfort may make your condition worse. Hamstring stretches for example, also stretch the sciatic nerve which can often cause a delayed increase in back pain or leg pain.
“No Pain no Gain” does not work with Chronic Low Back Pain!
Test yourself by suspending your usual stretching for about a week before gently reintroducing your stretches one at a time.
Most people with chronic low back pain need to begin very gently and steadily, then increasing the stretch as the discomfort reduces.
“Motion is Lotion”
- Start exercising with small, gentle and smooth movements.
- Coax a steady, controlled stretch rather than forcing movement.
- Slowly progress how far you stretch when you are well practised and feel comfortable with the movement.
- Feel the movement without discomfort at the time of the exercise.
- Make sure there is no discomfort or delayed reaction 1 to 2 days following the exercise.
- Stretching when lying down may make it easier to control during the early stages.