Simple Stretches To Ease Lower Back Pain

Simple Stretches To Ease Lower Back Pain

Blog Breakdown:

  • The Waste Management Phoenix Open is finally here, which means it’s time to celebrate “The Greatest Show on Grass!”
  • Like many spectators, you may spend a large portion of your day walking on uneven terrain following your favorite golfer.
  • All of this walking can lead to back pain and other health issues. Fortunately, Golfstretch Therapies CEO Adam Swanson is here to show you three simple exercises to ease lower back pain during the WM Open.

For residents of Arizona, the Waste Management Phoenix Open is a highly anticipated event that celebrates all things golf; simply put, it’s not called “The Greatest Show on Grass” for nothing! Data from last year’s event revealed more than 564,368 people participated in the festivities, which broke previous years’ attendance records. This wild event attracts visitors from across the globe, and whether you decide to watch the tournament “Parade Style” or “Cross-Country Style,”be prepared to do a lot of standing and walking. If you’ve never been to this event before, check out the top three spectator tips:

  • Have a plan. Is there a particular golfer you want to see? Do you know how you’re getting there? Do you know what items you can and cannot bring into the event grounds? Are you prepared for the weather? Check out the Waste Management Phoenix Open’s spectator information to plan ahead.
  • Wear comfortable clothing. As mentioned previously, you may do a lot of standing and walking during the event. Wear comfortable clothes and shoes during the event to prevent unnecessary muscle and joint pain. Also, be sure to wear lots of SPF and bring a hat to protect your face from the sun’s harmful UVA and UVB rays. Because, well, it’s Arizona.
  • Arrive early. A lot of people like to reserve a spot to get a better view of their favorite players. Arrive early if you want to get in on the action.

I know first-hand what prolonged sitting, standing, and walking during an event like this can do to the body! As a specialist in neuromuscular stretch therapy, corrective exercise, and functional training, I work with clients to improve their range of motion and decrease their pain symptoms. If you sit 8 or more hours a day for work, you may already be suffering from mild or moderate back pain. Your pain may be attributed to either a muscle imbalance or minor disc bulge in your spine most likely caused by tight hamstrings, tense hip flexors, and inhibited glutes. Over time, prolonged sitting may cause your hips and pelvis to tilt forward, which can result in lower back pain. If you or someone who know is already battling a stiff or sore lower back, there are a series of stretches that can be performed just minutes before the event. Hamstrings Lie down on your back with your pelvis and spine in neutral alignment. With one leg lying flat on the ground, lift the opposite leg and pull it forward for 30-40 seconds. Your hands should be placed on your calf muscle. After the allotted time, release, then repeat the same movement on the opposite leg. Glutes Lying flat on your back, cross your ankles over your knee. Place your hands on top of the opposite leg’s shinbone and pull toward the chest. Again, hold the position for 30-40 seconds before repeating this same move on the opposite leg. Hip Flexors Place your left leg in front of you in a half-kneeling stance. Stand tall through the chest and push the pelvis forward. To intensify the stretch, squeeze your glutes. Repeat on the opposite leg. Check out our quick, two-minute video for a visual representation of each stretch!

Golfstretch Therapies is a sports performance and rehabilitation center located in Scottsdale, Arizona. Utilizing a combination of therapies, the team at Golfstretch Therapies helps clients achieve their health and fitness goals. To learn more about golf fitness, stretch therapy, corrective exercise, and more, call 480-269-1119 to schedule a consultation today! We look forward to hearing from you! The advice and information contained in this article is for educational purposes only and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.