assisted stretching for back pain
Assisted Stretching Can Fix Back Pain and Sciatica
According to the Global Burden of Disease Study (GBD 2017), lower back pain is the leading cause of disability globally. Couple this with sciatica and you have a millions of cases of chronic pain worldwide.
Whether caused by poor posture, far too many hours sitting at a desk or on the sofa, muscle imbalances, or underlying conditions such as herniated discs, there’s no doubt that back pain and sciatica can significantly impact quality of life.
But, if you think you just have to learn to live with back pain, then think again. There is an effortless solution available to all.
“Lower back pain is the leading cause of disability globally. Think you have to learn to live it it? Think again.”
Assisted Stretching Offers Relief from Back Pain and Sciatica
Assisted stretching is a highly effective, non-invasive method for alleviating back pain and enhancing long-term mobility, often surpassing conventional treatments that you may have turned to in the past like physiotherapy and chiropractic adjustments.
Understanding Back Pain and Sciatica
Back pain has many causes and one of the most common is too many hours at a desk hunched over a laptop or phone but can also include tight muscles, spinal misalignment, and disc degeneration. Sciatica causes by an excruciating pain radiating along the sciatic nerve, which runs from the lower back through the hips and all the way down the legs to the feet. This is frequently caused by compression or irritation of the nerve due to muscle tightness (especially the piriformis muscle) or spinal issues. No one should have to deal with this level of pain for the long term.
How Assisted Stretching Provides Relief
Assisted stretching using the PNF method to engage both your nervous system and your muscular system involves a Stretch Therapist moving your body through targeted stretches to improve flexibility, release muscular tension, and restore mobility.
It was developed in the 1940’s and 1950’s by physiotherapists and has proven results on a variety of conditions. For instance, a study published in the Journal of Physical Therapy Science (2015) found that PNF assisted stretching significantly reduced pain and improved mobility in patients with chronic lower back pain.
Here’s how PNF assisted stretching works to combat sciatica and back pain:
1. Releases Muscle Tension and Reduces Nerve Compression
Tight muscles, particularly in the lower back, hamstrings, and hip flexors, can contribute to spinal compression and sciatic nerve irritation. Assisted stretching helps lengthen these muscles, reducing tension and alleviating pressure on the nerve.
2. Enhances Flexibility and Mobility
Restricted movement in the hips and lower back exacerbates pain. Regular assisted stretching sessions improve flexibility, making it easier for the body to maintain proper posture and movement patterns, thus reducing strain on the spine.
3. Improves Blood Circulation and Aids Recovery
Stretching increases blood flow to affected areas, delivering essential oxygen and nutrients while flushing out toxins that contribute to inflammation and pain. This can accelerate the healing process compared to passive treatments.
4. Corrects Postural Imbalances for Long-Term Relief
Poor posture, whether from prolonged sitting or improper movement habits, can lead to chronic back pain. Assisted stretching realigns the body by loosening tight muscles and strengthening weaker areas, fostering better posture and reducing spinal strain.
5. Promotes Relaxation and Reduces Stress-Related Pain
Assisted stretching engages the parasympathetic nervous system, promoting relaxation and reducing stress-induced muscle tension, which is often a contributor to chronic pain.
How Assisted Stretching Compares to Physiotherapy and Chiropractic Care
PNF assisted stretching was developed by physiotherapists and whilst it is taught as part of physiotherapy studies, it is not widely used as a therapy, largely due to time constraints when treating patients. While physiotherapy and chiropractic care are well-known treatments for back pain and sciatica, assisted stretching offers unique advantages:
Greater Emphasis on Muscle Flexibility and Functional Movement
Unlike chiropractic adjustments, which focus primarily on joint manipulation, assisted stretching actively engages muscles, improving flexibility and movement patterns for long-term relief. In addition, an average assisted stretch session lasts 50 minutes, giving your body time to adapt to the stretch and find relief whereas physio appointments are often confined to a maximum of 30 minute sessions, with some of that time taken up by paperwork. Chiropractors spend even less time with each patient.Personalised, Hands-On Approach for the Full Body
Assisted stretching sessions are personalised to the individual and treat the whole body rather than just a specific area. Given that some back pain can be caused by the feet, calves, hips or upper back areas, it’s important to release tension and calm the nervous system across the whole system to address the pain across the whole body. Whereas physiotherapy often follows a standardised rehabilitation protocol and can only treat a specific area due to time constraints.More Sustainable and Affordable Pain Management
PNF assisted stretching connects the brain and the body, effectively creating a ‘muscle memory’ so your brain remembers the pain free openness you feel after a stretch which means you get instant relief that lasts. With regular sessions, your body will remember the alignment and pain-free flexibility and with retain it for a long term relief from pain.Pain Free Stretching Avoiding Potential Risks of Spinal Manipulation
Chiropractic care, while beneficial for many, carries risks such as joint hypermobility or adverse reactions to spinal manipulations, which some may prefer to avoid. PNF assisted stretching is highly focused on NOT causing any pain, there’s no clicks or cracks here.
Long-Term Mobility and Preventative Healthcare
Taking a proactive approach to back health is crucial for long-term mobility and overall well-being. A study in the Annals of Internal Medicine (2017) concluded that structured stretching programs significantly reduced the recurrence of lower back pain compared to conventional medical care.
Preventative healthcare through PNF assisted stretching can help you avoid feeling like you have a permanently vulnerable back, fostering confidence in movement and reducing the likelihood of chronic pain in later life.
Imagine how that would feel - to live a pain-free life?
Key Assisted Stretches for Back Pain and Sciatica
Effective assisted stretches for back pain and sciatica include:
Hamstring Stretch – Relieves tension in the lower back and legs.
Piriformis Stretch – Reduces sciatic nerve compression.
Hip Flexor Stretch – Eases tightness that contributes to lower back strain.
Spinal Twist Stretch – Enhances spinal mobility and relieves stiffness.
Lower Back Stretch – Loosens tight muscles around the lumbar spine.
Assisted stretching is a scientifically-backed, highly effective approach to managing and alleviating back pain and sciatica. By targeting tight muscles, enhancing flexibility, and fostering long-term spinal health, it provides a natural and sustainable solution for pain relief.
More than just a temporary fix, assisted stretching is effective both in solving and preventing chronic back pain.
If you are suffering with persistent back pain and/or sciatica - give PNF assisted stretching a chance. It’s effortless, all you need to do is lie back and let your Stretch Life therapist do all the work for you.
Life’s short - stretch it out.
To try PNF led assisted stretching for yourself, visit our website www.stretchlife.com
