2 Stretches that Irritate the Back

2 Stretches that Irritate the Back

Your back is a complex set of muscles and tendons that often aches after prolonged periods of sitting. Stretching your back can relieve tightness, improve flexibility, and reduce the risk of injury by increasing joint range of motion. However, many stretches irritate your back, which can make things worse rather than better.

A good back stretch should be performed regularly but with care rather than in a rushed attempt without supervision. The wrong stretches for your back can cause more harm than good because they place excess stress on your spine or target the wrong muscle groups.

These stretches are often done incorrectly when I go to the gym. This might be beneficial in one area but can also irritate another, especially the back.

1. Standing Quart Stretch

I will get Orsy to do the Standing Quad Stretch for the first stretch.

standing quad stretchStanding Quad Stretch

Standing, bring your heel towards the seat. As you can see, she aligned her head, hips, and knees well.

Overarching the back is a common mistake. This puts unnecessary strain on the back. The quads might be stretched, but the back is not compromised. It is important to keep them aligned, not just to stretch the quads but also to avoid irritating the back.

2. Standing Hamstring Stretch

The second is the Standing Hamstring Stretch.

Standing Hamstring StretchStanding Hamstring Stretch

Orsy did it perfectly with her hip alignment and good alignment of her shoulders and head. Then, align your hips, knees, and foot with good alignment, stretching the hamstrings.

People often stretch their hamstrings, which can cause their back to round out. This rounding out of your back can cause too much stress to the back.

One stretch is where people end up overarching, which causes undue stress to the back. Flexing forward also puts stress on the back and irritates it.

You must ensure that your clients and yourself are performing the correct stretches. Also, make sure you don’t injure or bother other areas.


We often overlook these, but they can make a big difference in our health and well-being. You can improve your posture and feel better by practicing a few of these to improve your back. 

Your back affects more than just how you look. It can also affect how you feel, your mood, and even your overall health. If you have poor back stretches, there are various ways to improve them. With a few simple changes, you can start to feel less pain and have more energy. 

These are worth a try. Make sure to swing by ExercisesForInjuries.com and enter in your injury or pain. There’s a good chance I have an article, video, or interview on your injury or pain.

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Rick Kaselj, MS

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