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3 Best Athletic Stretches To Prevent Back Injuries

Joey Lee Chiropractor Consult Sarah

July 19, 2025

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Westside Sports Chiro

Back injuries can derail even the most promising sporting careers, yet many athletes overlook essential preventive measures until it's too late. While traditional stretching routines have their place, a more targeted approach focusing on dynamic mobility, supported extensions, and rotational movements has emerged as a superior strategy for maintaining spinal health. These three specific stretching techniques not only address common vulnerabilities in an athlete's back but also enhance overall performance by creating a more resilient foundation. Understanding and implementing these methods could mean the difference between sustained sporting success and unwanted time on the sidelines.

Dynamic Mobility For Athletes

https://www.youtube.com/watch?v=y45Q1xoxSb4

Through proper dynamic mobility training, athletes can effectively prepare their musculoskeletal system for athletic performance while reducing the risk of back injuries. This specialised conditioning program integrates stretching and strengthening exercises that target core muscles while maintaining proper posture throughout each movement sequence.

Dynamic mobility exercises involve controlled, purposeful movements that progressively increase range of motion while engaging multiple muscle groups simultaneously. Athletes should focus on exercises that promote increasing flexibility of the thoracolumbar fascia, hip flexors, and paraspinal muscles. Maintaining a back straight position during these movements helps reinforce proper biomechanical patterns and stabilises the spine.

An extensive exercise program should include dynamic movements such as walking lunges with torso rotation, cat-cow flows, and controlled hip hinges. These exercises activate the deep stabilising muscles of the spine while improving movement quality and neuromuscular control. To prevent injury, athletes should progress gradually through their mobility routine, paying careful attention to form and technique. Integration of these dynamic elements into regular training helps create a robust foundation for athletic performance while considerably reducing the likelihood of back injury through enhanced muscular coordination and control. Soft tissue therapy can complement these dynamic stretches by breaking down scar tissue and promoting optimal muscle recovery.

Supported Back Extension Series

One essential component of back injury prevention is the supported back extension series, which targets the posterior chain muscles while providing controlled spinal mobilisation. This exercise sequence effectively enhances spinal flexibility while simultaneously developing core strength, making it invaluable for athletes seeking to minimise lower back injury risk.

The proper execution involves positioning the hips and thighs on an elevated surface, maintaining proper alignment of the legs while allowing the feet to remain anchored for stability. Athletes should initiate the movement by gradually elevating the chest away from the floor, maintaining controlled motion throughout the exercise. A critical 2-3 second isometric hold at the peak of the movement maximises the therapeutic benefits of the stretch.

For ideal results, athletes should perform 10-15 repetitions with precise form, scheduling these exercises 2-3 times weekly. The controlled nature of supported back extensions makes them particularly effective at targeting the specific muscle groups responsible for spinal stability. When integrated into a thorough training regimen, this series helps develop the foundational strength needed to protect against common athletic back injuries while improving overall functional mobility. Regular practice of these extensions complements spinal manipulation techniques to enhance athletic performance and facilitate faster recovery times.

Core-Engaging Rotational Movements

For thorough back injury prevention, core-engaging rotational movements represent a critical element in developing multi-directional spinal stability and strength. Physical therapy experts emphasise that exercises like Russian twists and wood chops effectively stretch and strengthen both the abdominal muscles and back muscles simultaneously, reducing the risk factors that commonly cause lower back pain.

Research demonstrates that implementing controlled rotational exercises can decrease back pain incidents by 30-40% among at-risk individuals. To help prevent back pain effectively, practitioners should begin with bodyweight movements before progressively adding resistance. The best exercises to prevent spinal injuries incorporate multi-planar movements that keep your back mobile while maintaining stability through the core.

To optimise results, combine rotational movements with foundational stabilisation exercises such as planks and bridges. This detailed approach enhances athletic performance and creates a robust support system for the spine during dynamic activities. When executing these movements, maintain precise form and controlled motion to maximise therapeutic benefits while minimising injury risk. Regular practice of these carefully selected exercises establishes a protective framework that supports spinal health during high-intensity athletic endeavours. Spinal adjustments and realignment can further enhance the effectiveness of rotational exercises by ensuring proper biomechanics during movement.

Conclusion

Implementing these three evidence-based stretching protocols offers athletes extensive protection against back injuries through multi-planar biomechanical preparation. Dynamic mobility exercises activate proprioceptive mechanisms, whilst supported back extensions enhance thoracolumbar stability. Core-engaging rotational movements strengthen the transverse and oblique muscle groups, promoting ideal spinal alignment. When executed with proper form and progressive loading, these techniques greatly reduce injury risk factors whilst maximising athletic performance potential.

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Sarah T.
"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalised approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
mike li
Great knowledge and experience , Great job Jason!!Definitely will recommend
N “Neens” A
Wow! What an amazing experience! Dr Joey is absolutely brilliant! He was able to diagnose & treat a multitude of issues I have with my neck, back, shoulders & ankle. He was compassionate and understanding with all my concerns and I am forever grateful! There aren’t enough gold stars to show how amazing he is!
DJ NIKCO
I travel 2 hours each way every 2 weeks to see Jason and its worth it! He works with the whole body and is able to give detailed answers to all my questions. My injury was super complex as I have seen many specialists but no one has made any progress but now with jason I continue to see improvement each session! High Recommend.
Ralph
Good vibes as soon as you walk in,professional service,attention to details in adressing issues and providing plenty of explanation and a professional approach to move forward.muchly recommended 👍
Lyle Tacadena
Jason! He knows his stuff! I've had knee pain for months and with one treatment, the pain went from 90% to 10%. Hoping he can work his magic on the rest of the body. Amazing work and THANK YOU!
Shanny Ho
Thankyou Jason for your wealth of knowledge. I saw Jason as a new patient for a chronic issue I have had for quite a few years! It has stopped me from moving as much as I have in the past as the pain associated afterwards was always debilitating: tightness in the hips, pain on pressure on the heel of the foot. Just with the treatment provided in one session it feels better the day after with weight on the heel and my hip feels much more agile. Hopefully with the next couple of appointments I’ll be back to cycling and lifting !
Gordon Holloway
With my experience with Jason great personality very reliable and trustworthy he listens to your problems and I would recommend him to anyone. Thank you.
Ramzy Shublaq
Easily the best of the best in the business. I have been seeing Jason for over a year and he has helped me more than any other health practitioner. I am also a PT and currently refer a lot of my clients in to him, and they have all had glowing reviews and feedback. Thanks Jason ✌🏼
CHUNG-WEI TSAO
Thanks to Jason's treatment, I feel liberated after each session, and he also tells me how I can take care of myself, which is very useful , I wish I could meet him earlier.
Country life “Dragon” In Sydney
Jason is amazing i felt releif from a long time neck shoulder and foot pain from first session , he take his time treating his patients , very professional. i have been with my previous chiropractor for years spend too much money and i didn’t benefit , thank westside clinic for best service and treatment
Steve L
I had the pleasure of visiting Jason this past Saturday, and I must say, it was a fantastic experience. Jason is not only incredibly skilled but also honest and informative. I appreciated how he took the time to explain everything clearly and made sure I understood the treatment plan. What impressed me most was Jason's dedication to his craft and his genuine concern for his patients' well-being. He didn't rush through the session; instead, he took the time to address my concerns and tailor the treatment to my specific needs. I purposely waited more than 24 hours before writing this review to let the effects of the session settle and to give an honest opinion after a workout. I can confidently say that I feel a significant improvement, and I am grateful for Jason's expertise. If you're looking for a chiropractor who combines skill with a caring attitude, I highly recommend Jason. Thank you, Jason, for a truly exceptional experience!
Raffi Omer
Dr Jason Lee the man with full knowledge and experience. Highly recommend this place. If don't want to drag your pain with continuous appointments please come and visit place your well see the difference in 2 sessions..
John
Jason addressed my neck and shoulder issue in just one session and is now making significant improvements to my lower back. His expertise is evident, and I highly recommend him.
Jason Fong

Have been visiting Jason at Westside Sports Chiropractic for several months now and am really impressed with his thorough assessment and treatment. He takes the time to understand the root cause and focuses on correcting that, not just a short term fix. I've seen a lot of improvement in my condition so far. Would highly recommend.

Tim Booth

Jason is fantastic. He knows his stuff and every issue I have brought to him has been solved with a logical approach and with confidence.I wish I had found him much sooner then I did.Highly recommended.

Travelling Soldier

Jason is a wholistic health professional. Saw him for a long standing shoulder pain. Clear ultrasounds and x-rays. He accurately diagnosed the underlying cause and offered rapid yet sustainable relief in just one session. Now looking at rehab with him in the on-site gym and continue to strength and conditioning long term. Glad I called in !

Oscar Marulanda

I’ve been in treatment with Jason for over a year. I went with a back injury and Jason basically “fixed” me. Along the way, he has provided guidance and advice about how to improve my back.Recently, I have sessions with Joey. His skills and experience are aligned with Jason’s which made you feel comfortable that either one of them is equally doing the best for you.I’ve recommended Jason to my mum, brother and brother-in-law. They all agree that Jason has miracle hands.

Daniel Eishou

Iv had 2 sessions with Jason, iv had neck/shoulder a shoulder issue for years now. He has no joke found the issue given me things to work on and only after 2 sessions it actually feels it's getting better. Very knowledgeable and the session is worth it.

Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

John Lee

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

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