All things being equal, a stiff back and spine is easier to injure than a flexible one, it’s that simple. In athletes, this flexibility is even more important because of the various extreme positions your body will likely be taken during your training and competition.
Spinal flexibility in flexion (forward bending) is usually never a problem for any athlete because of the amount of forward bending done by the body during normal daily life and exercise. It is extension flexibility (backward bending) which is usually lacking in average joe’s and athletes alike. Add to this the fact that out of the three spinal curves required for a normally functioning spine, two of them are backward facing (lordotic) curves. So extension (backward) movement is vital to spinal health and because there is virtually nothing in daily life that requires backward bending, you need to actively work on this form of flexibility to improve it.
If there is any pain or discomfort when performing the following stretches, stop immediately and get a consultation with a qualified health care practitioner who specializes in back pain and the spine, like a Chiropractor.
Beginner Lumbar Extension Stretch
Lie on your stomach and elevate your upper body off the ground by resting on your elbows. Keep your legs and hips in contact with the ground at all times. Hold this position for 2-3 minutes.
Intermediate Lumbar Extension Stretch
Only when you can perform the beginner stretch with no discomfort should you progress to this intermediate stretch. Lie on your stomach and elevate your upper body off the ground by placing your palms on the ground and extending your arms straight out in front of you. Keep your legs and hips as close to the ground as possible at all times. Hold this position for 2-3 minutes.
Advanced Lumbar Extension Stretch
Only when you can perform the intermediate stretch with no discomfort should you progress to this advanced stretch. Lie on your stomach and elevate your upper body off the ground while reaching back and grabbing your ankles. Keep your upper legs and hips in contact with the ground at all times. Hold this position for 2-3 minutes.
Learn more about lower back pain (Causes, Diagnosis and Treatment) here