A 30-second stretch can reduce stiffness in the lower back
A physical therapist advises workers to perform a specific side bend to maintain spinal mobility and prevent chronic pain.
By Layla Richardson ·
Workers who spend long hours sitting can alleviate lower back stiffness with a dynamic movement that takes only 30 seconds per side. Karena Wu, a doctor of physical therapy and orthopedic specialist, identifies this specific side-bending stretch as a primary tool for protecting the spine. The exercise targets the latissimus dorsi, a large muscle that crosses the lower back, to improve flexibility and reduce strain.
Wu notes that many people neglect their back muscles while focusing on arms, legs, and cores during workouts. She explains that the back supports essential movements like twisting, bending, and reaching. When these muscles become weak, daily actions become more difficult and can lead to debilitating pain. Wu states that the stretch opens the side of the body and gets the spine moving.
The technique requires starting with feet hip-width apart and hips facing forward. With the left arm resting at the side, the practitioner reaches the right arm toward the ceiling. The head and torso then lean slowly to the left, bending at the waist. After holding this position for 30 seconds, the individual repeats the motion on the opposite side. Wu emphasizes controlling the movement to ensure the spine remains mobile.
This brief activity fits into the concept of exercise snacks, which are short, deliberate periods of physical activity inserted into a busy schedule. These snippets do not require gym equipment or special clothing. They serve as quick moments to care for the body when a full workout is not possible. Dr. Tamanna Singh, director of the Sports Cardiology Center at Cleveland Clinic, previously told NBC News that these snacks can serve as a foundation for more intense exercise.
To prevent chronic issues, Wu recommends strength training the large back muscles between three and four times per week. The dynamic stretch supports these strengthening efforts by keeping the muscles flexible and preventing strain. This approach is relevant for the millions of people affected by lower back pain. The goal is to maintain the health of the spine through consistent, low-effort movement throughout the day.
The stretch addresses the specific needs of the latissimus dorsi, which often tightens from prolonged sitting or poor posture. Wu explains that addressing this muscle helps with any stiffness or pain in the low back spine. By incorporating this 30-second routine into a daily habit, individuals can maintain the range of motion necessary for comfortable daily activity. The method relies on consistent, small movements rather than occasional long sessions.
