A Physical Therapist’s 30-Second Fitness Snack To Avoid Low Back Pain

Not every exercise requires hours at the gym or sweaty clothes. Exercise snacks are brief but deliberate periods of physical activity that you can easily fit into your schedule. Think of a five-minute stretch while you wait for the shower to heat up, or quick walk around the office during a phone call. They’re quick moments to look after your body when you don’t have time for a full-blown workout or want to jump-start the movement you’ve scheduled for later in the day. “The exercise snack can be the start of a foundation for more intense exercise,” Dr. Tamanna Singh, director of the Sports Cardiology Center at Cleveland Clinic, previously told NBC News. One snack in particular only takes 30 seconds and will do wonders for your back muscles. Fitness Tip of the Day: Protect Your Lower Back From Aches and Pains With This Side Stretch The dynamic side-bending stretch is key to keeping your lower back feeling its best, said Karena Wu, doctor of physical therapy, Start TODAY trainer and orthopedic physical therapist. Why It Matters Our arms, legs and core muscles typically get the most attention during workouts. While they deserve it, we tend to ignore our backs, TODAY.com previously reported. These muscles support the spine, essential to our posture, twisting, bending and reaching. Weak back muscles can make these movements more difficult, and they can lead to debilitating lower back pain that affects millions. So it’s important to strength train your back’s large muscles between three and four times per week, TODAY.com previously reported. To support these strengthening efforts and to avoid strain, you’ll want to keep the muscles flexible and mobile, making this quick dynamic side stretch essential. It “really opens your side body, gets your spine moving and stretches the muscle that crisscrosses over the low back, the (latissimus dorsi, or lat),” said Wu. “That’s really going to help your low back spine (with) any stiffness and any pain.” How to Get Started Start with your feet hip-width apart and your hips facing forward. Keep your left arm at your side. Then, reach your right arm toward the ceiling. Slowly and with control, lean your head and torso to the left, bending at your waist. After 30 seconds, repeat the move to the other side. TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.