Stretching vs Strength: What's More Important for Back Pain?

Back pain is a common problem, especially for mothers. One question that is frequently asked is whether stretching or strengthening is more important for alleviating back pain. In this blog post, we will explore the importance of both stretching and strength and how they contribute to maintaining a healthy back.

1. The Significance of Stretching and Mobility:
Stretching and mobility play a crucial role in maintaining a healthy back. When our bodies are tight and lack the ability to move freely, we become more prone to injuries. Conditions such as prolapse, bladder leakage, hip pain, and sciatica are more likely to occur. Stretching and mobility exercises help improve flexibility, allowing our bodies to move better and reducing the risk of back injuries.

2. Finding the Right Balance:
While stretching is important, it is essential to avoid overdoing it. It's not about pushing our bodies to extreme limits but rather focusing on safe and controlled movements. Stretching should be accompanied by strength-building exercises so that we are strong within those movements. Strengthening the muscles surrounding the back provides support and stability, helping us avoid potential harm.

3. Importance of Strength:
Strong muscles are crucial for maintaining good posture and preventing back pain. Exercises such as deadlifts, squats, lunges, bridges, and shoulder and hip strength workouts help build muscle strength. By incorporating proper mechanics in our daily activities, like lifting objects or carrying kids, we reduce the strain on our backs and minimize the risk of injury.

4. Addressing Weakness and Tightness:
Sometimes, our bodies compensate for weakness by tightening the joints, creating a feeling of constant tightness. In such cases, focusing on strength-building exercises is key to counteracting this tightness. If, however, we feel perpetually tight despite regular strength training, adding more mobility and stretching exercises can help alleviate this tightness.

5. Embracing Controlled Mobility:
Controlled mobility is the sweet spot that brings together both stretching and strengthening. It allows us to move freely and groove in different positions while maintaining strength and control within those movements. By cultivating controlled mobility, we can perform daily tasks without straining our bodies or resorting to poor strategies.

6. Implementing a Realistic Workout Routine:
Incorporating both stretching and strength exercises into our daily routine doesn't have to be time-consuming or burdensome. It's about finding a manageable approach that fits into our busy lives, even if it's just 10 minutes a day. Starting small and gradually increasing the duration and intensity of workouts can make a significant difference in our overall wellbeing.

Conclusion:
When it comes to back pain, the question of whether stretching or strength is more important can be answered with a resounding "both." Finding the right balance between stretching and strengthening exercises is crucial for maintaining a healthy back. By being "farmer strong" and incorporating both aspects into our workouts, we can build resilience, prevent injuries, and enjoy the benefits of a pain-free and active lifestyle as moms.b

Want more? Join the Active Motherhood Membership. ONLINE pelvic floor physical therapy videos that take you from rehab to training so you can run, jump, lift & sneeze with 100% bladder control. No kegels or childcare required. CLICK HERE to learn more.