A Physical Therapist’s 30-Second Move for Helping Prevent Lower Back Pain

Not every workout has to involve a long gym session or sweaty gear. Exercise snacks are short, intentional bursts of movement that are easy to squeeze into a busy day. They might be as simple as a brief stretch while the shower warms up or a quick walk around the office during a phone call.

These short efforts can help you take care of your body when you do not have time for a full workout or want to get your movement started before exercising 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 in particular takes just 30 seconds and can be especially helpful 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 an important way to keep the lower back feeling its best, said Karena Wu, doctor of physical therapy, Start TODAY trainer and orthopedic physical therapist.

Why It Matters

Workouts often focus on the arms, legs and core, and those muscle groups do matter. But the back tends to get less attention, TODAY.com previously reported. Back muscles help support the spine, which is essential for posture as well as twisting, bending and reaching.

When those muscles are weak, those movements can become harder and may contribute to serious lower back pain that affects millions of people.

That is why it is important to strength train the large muscles of the back three to four times a week, TODAY.com previously reported. To support that work and help prevent strain, flexibility and mobility are also important, which makes this quick dynamic side stretch valuable.

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),” Wu said.

“That’s really going to help your low back spine (with) any stiffness and any pain.”

How to Get Started

Stand with your feet hip-width apart and your hips facing forward. Keep your left arm at your side, then reach your right arm up toward the ceiling. Slowly lean your head and torso to the left, bending at the waist with control.

After 30 seconds, switch sides and repeat the movement on the other side.