Should I Stretch or Strengthen My Low Back? Lessons from a Tibetan Monk
Low back pain can take away your comfort and make everyday tasks seem like a battle. Research shows that low back pain grows more common after the age of 30 and tends to stick around. Many people, especially women, experience discomfort that disrupts daily life for long periods, leaving them unsure where to turn.
Pain that lingers can sap your energy and make life less enjoyable. Studies have shown that many who suffered for a year still experienced pain years later. When this discomfort doesn't simply fade away, it can keep you from doing the things you love. This constant struggle may lead to frustration and a sense of helplessness as pain returns again and again.
A promising way to lessen this pain is through exercises that build strength. A recent study found that strengthening exercises offer more relief than stretching alone. Strengthening helps support the muscles around your spine, reducing the strain on your back. While stretching can sometimes help, many find that targeted strengthening provides a better outcome by building the support your body needs to ease the burden on your low back.
I recall one patient—a Tibetan monk—who came in with severe low back pain that was affecting his ability to pray. During the initial exam, I noticed that the curve of his low back was turned inside out. At first, the adjustments provided temporary relief, but the benefits didn’t last. I also prescribed the Bird Dog exercise for him to do at home, thinking it would stabilize the problem. Even with the combination of adjustments and the exercise, he still wasn’t holding his improvements for very long. That’s when I decided to ask him about his prayer position. I learned that his usual posture stretched his low back into a bent position, adding extra stress. I suggested a different way of praying that allowed his low back to extend rather than bend. He hesitated at first, but a reassuring touch on his shoulder and a sincere request to trust my advice convinced him to try. He was extremely grateful because he found that he could hold his adjustments longer. His pain began to ease, and, eventually, it disappeared altogether.
Studies on spinal care and exercise support the idea that a plan built on strengthening exercises can reduce pain and improve daily living. A treatment plan centered on building strength, along with proper spinal adjustments, can help you feel more stable and less burdened by discomfort. If low back pain interferes with your daily activities, consider a visit to a trusted chiropractor in Cranston, RI. With proper guidance, you may discover that a well-planned routine brings relief and allows you to enjoy life again.
Finding a solution to low back pain may take time, but choices exist. Strengthening exercises can build support for your low back, and careful adjustments can help manage discomfort. With the right help and small changes in your routine, a more active and pain-free life is possible.
References:
Szczepaniak-Kucharska E. An Analysis of the Effectiveness of Strengthening or Stretching Exercises in Patients Performing Prolonged Sedentary Work with Non-Specific Lower Back Pain. Ortop Traumatol Rehabil. 2024 Jun 30;26(3):57-68. doi: 10.5604/01.3001.0054.7266. PMID: 39374225.Meucci RD, Fassa AG, Faria NM. Prevalence of chronic low back pain: systematic review. Rev Saude Publica. 2015;49:1. doi: 10.1590/S0034-8910.2015049005874. Epub 2015 Oct 20. PMID: 26487293; PMCID: PMC4603263. Hoy D, Bain C, Williams G, March L, Brooks P, Blyth F, Woolf A, Vos T, Buchbinder R. A systematic review of the global prevalence of low back pain. Arthritis Rheum. 2012 Jun;64(6):2028-37. doi: 10.1002/art.34347. Epub 2012 Jan 9. PMID: 22231424. Hestbaek L, Leboeuf-Yde C, Engberg M, Lauritzen T, Bruun NH, Manniche C. The course of low back pain in a general population. Results from a 5-year prospective study. J Manipulative Physiol Ther. 2003 May;26(4):213-9. doi: 10.1016/s0161-4754(03)00006-x. PMID: 12750654.