Halloween is fast approaching, and it is time to think about costumes! But before you throw a spooky yet crazy Trick-or-Treat party, ensure your back is at its best. 

It’s a nightmare scenario for most of us: you’re enjoying the Halloween festivities, you go to the bathroom and— bang your “back goes out!” Don’t let it happen to you. 

Freak not because we’ve got some tricks to keep lower back injuries at bay. These stretches will prepare your spine for any “gruesome” surprises!

1. Hamstrings

Do you feel any tightness in the back of your legs? Many people do since  hamstrings are a group of muscles near the back of the thighs. Tightness in this area can pull your pelvis forward, causing your lower back to sway as you move. And when that happens, you’re at risk for low back pain and injury. So to protect yourself, stretch those muscles regularly!

Sit on a chair and put your leg straight out on another chair right in front of your body. Slowly reach your toes. Repeat with the opposite foot.

2. Quads

When it comes to the lower back, tight quad muscles are like a ticking time bomb. If not stretched regularly, these strong muscles can cause a chain reaction that leads to pain and injury. 

 

To do a standing quad stretch, simply stand up straight with your feet together. Slowly bend your right leg to the knee. Hold the right foot through your right hand and pull it carefully toward your glutes. Hold for 20 to 30 seconds. Repeat it on the opposite leg.

3. Hip Flexor

Located at the front of hips, hip flexor muscles are an important part of your leg swing. If they’re too tight, the lower back may not be able to flex and lengthen properly. 

 

The good news is that by stretching these muscles regularly, you’ll be able to take care of this common problem and eliminate any related risks.

 

To do it, slowly push your hips forward until your back leg and hip until you feel the stretch on your upper thigh. Hold that position within 15 to 30 seconds. Then do it again 2-3 times. 

Keep this in mind when doing these stretches:

 

* Don’t force your body into a stretch. The goal is to prepare your spine, not overstretch.

 

* Breathe while you stretch—this is important so your muscles can relax.

 

* Do not bounce while you stretch. This can cause injury. Stretch slowly and smoothly and hold each position for 20-30 seconds. 

 

* Always listen to your body! If you feel pain, stop stretching right away! You may be doing it too hard or not properly! 

Stay safe while having fun!